Saturday

19
Nov

Saturday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 Clean Deadlifts

5 Hang Muscle Cleans

5 Scap Push Ups

5 Air Squats

*At 2:30, upgrade to the following AMRAP:

5 Hang Power Cleans

5 Knee Push Ups

5 Jumping Squats

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Mod-Heavy Complex:

2 Power Cleans

+

1 Hang Clean*

*Option for Hang Power or Hang Squat

(Score is Weight)

Workout

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

5 SETS*

AMRAP x 3 MINUTES

3 Power Cleans (135/95)|(95/65)

6 Push-ups

9 Air Squats

-Rest 1:00 b/t Sets-

*Partner 1 works while Partner 2 rests. Partners will alternate every movement. P1 performs 3 Power Cleans, P2 performs 6 Push-Ups, P1 performs 9 Air Squats, P2 performs 3 Power Cleans and so on…

(Score is Rounds + Reps for Each Set)

*Start the AMRAP over for each set

KG BB: (60/42.5)|(42.5/30)