12
Aug

CrossFit TBR – CrossFit

Warm-up

COACHES CHOICE WARM-UP! (No Measure)

ANYTHING their little hearts desire….

STRENGTH

Power Clean (5s X 3r at 80% of heaviest clean.)

Shoot for touch and go reps while maintaining form.

Metcon

Metcon (Time)

4 RFT

10 Power Cleans

15 Push-ups

20 KB Swings

Rx+ 165/115 – 70/53 KB

Rx 135/95 – 53/35 KB

Scaled 115/75 – 35/26 KB

COMPETITIVE OPTIONAL METCON

Metcon (Time)

4 RFT

10 Power Cleans

100M Sprint

15 Pull-ups

100M Sprint

20 KB Swings

Rx 165/115 PC – C2B – 70/53 KB

Scaled 135/95 PC – Regular – 53/35 KB

*No bands or jumping. Only strict or kipping.

*Pick either RX or Scaled. No mixing.

Accessory

Y-T-Ws (3s X 10r)

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