Saturday
Three Ships CrossFit – CrossFit
Warm-up (No Measure)
ON A 5:00 RUNNING CLOCK…
3 SETS (W/ Empty Barbell)
5 Slow Kang Squats
5 Slow Upright Rows
10 Behind the Neck Alt. Elbow Punches
5 Back Rack Squat Jumps
5 Broad Jumps (No Barbell)
*From here, with barbells out, go straight into teaching the Hang and Power Clean Progression.
Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex of
1 Clean Deadlift
+
1 Power Clean
+
1 Hang Power Clean
+
1 Power Clean
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
IN TEAMS OF 2…
8 ROUNDS FOR TIME*
36 Double Unders
2 Rope Climbs
6 Power Cleans (135lbs/95lbs)(95lbs/65lbs)
12 Jumping Lunges
*Every 3:00 starting at 3:00 (NOT including 0:00), perform 6 Burpees.
***This is performed gauntlet style. Partner 1 starts the Double Unders. Partner 2 Follows Partner 1 after the Dubs are complete. P2 may not pass them in order of movements. Both Partners complete 8 rounds.
(Score is Time)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Nasal Breathing Only Row (EZ pace)
2:00 Lizard Pose (L)
2:00 Lizard Pose (R)
(No Measure)