BayWay CrossFit – CrossFit

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Warm-Up

Warm-Up (No Measure)

*GENERAL WARM-UP*

1 ROUND

10 Toe Touch Jumping Jacks

5/5 Groiner + Twist

5/5 Split Squat

5 Squat + 5 Jumping Squat

5 Push Up to Down Dog

Into…

*SPECIFIC WARM-UP*

2 ROUNDS

10 WB Ground to OH

5 Hang Muscle Clean*

10 Elbow Punches

5 Front Squats

5 OH Press**

*2nd Round perform Hang Power Clean

**2nd Round perform Push Press

Strength – All

Clean and Jerk (ON A 25:00 RUNNING CLOCK…

Build to a 1-Rep Clean & Jerk)

(Score is Weight)

Week 6 of 6

Strength | Olympic Lifting Cycle

Workout – Performance

Metcon (Time)

For Time:

80 Wallballs (20/14)(14/10)

60 Power Clean (135/95)(95/65)

40 Shoulder to Overhead

20 Thruster