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)