Tuesday - CrossFit


Coach's Warm Up/Mobility


Clean and Jerk (1 Rep max)

Treat this like the snatches last week.  Avoid taking 10+ attempts at a 1RM.  Warm up appropriately and have a general number that you'd like to shoot for.  Also, use change plates, every pound counts.

Metcon (Time)

Buy In:
50 Double Unders
21 Pistols
15 Handstand Push Ups
9 Overhead Squats 155/105
Buy Out:
50 Double Unders

This workout is meant to be done fast, so please scale the weight or movements if you need to.

The goal here is to see how well you can perform a moderate-heavy overhead squat while exhausted.

Dan Shrum