3
Apr
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.