CrossFit – Sun, Jul 23
Warm-up
Metcon
Metcon (Checkmark)
EMOM 30 minutes
1- 6 Hang Cleans 135/95 lbs + 12 burpees
2- 6 Shoulder to overhead + 10 burpees
3- 12 Box jumps 24/20″ + 8 burpees
Score: Checkmark
KG: 60/43
Scaling options
Beginner:
1- 6 Hang Cleans 45/35lbs + 6 burpees
2- 6 Shoulder to overhead + 6 burpees
3- 12 Box jumps 20/16″
Intermediate
Hang cleans @ 115/75lbs
Extra Accessory
Upper Accessory (Weight)
Bottom up KB Press
3 x 10/arm
Rest as needed between sets
A. General
3 sets
30sec row or bike
30sec Air squat
30sec high box step ups
B. Mobility
PVC shoulder dislocate
10-12 Repetitions
https://youtu.be/j32NGzthtN4
-As close as you can while maintaining lock out and retraction in the scap
C. Specific
2 sets @ ascending
3 hang clean pulls + 3 tall power cleans
3 strict press + 3 push press
Box jump progression 1
https://youtu.be/hWGMCdhC38I