200306

5
Mar

200306

BayWay CrossFit – CrossFit

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Extended Warm-up

Clean and Jerk (Heavy 1-Rep)

Build Quickly to Heavy Single Power Clean & Jerk*

*Building should take you up to or past your weight in the workout.

(Score is Load)

Metcon

“THE CALI BEAR” (Weight)

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (225/155)|(155/105)

*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Slow Bike, Run or Walk

3:00 Foam Rolling Lats & Shoulders

(No Measure)