4-3-17

CrossFit Sona – CrossFit

Warm-up

Basic warm-up #3 (No Measure)

Superman/Hollow Hold (alternate 3 sets of :30 each)

Bear Crawl down & back

Sideways Bear Crawl down & back

Frankenstein down & back

Arm Circles 8x each (big forward & back, small forward & back)

Walking Lunges down & back

PVC Pass throughs 8x each way

Weightlifting

Metcon

Clean and Jerk (1 x 1)

15 minutes to find a heavy single for the day

Metcon (Time)

WORKOUT OF THE DAY

* 10 Minute Time Cap.

– Consider using RX weight if your 1RM Clean & Jerk is 275/185 or higher.

METCON (TIME)

15 Burpee Over the Bar

5 Clean & Jerks (225/155)

12 Burpee Over the Bar

4 Clean & Jerks (225/155)

9 Burpee Over the Bar

3 Clean & Jerks (225/155)

[Scale 1]:

Clean & Jerk (185/125)

[Scale 2]:

Clean & Jerk (95/65)

Clean & Jerk Reps (8-6-4)

* Increase the reps to allow more time with the barbell.

Metcon