Sunday

2
Apr

Sunday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

ON A 6:00 RUNNING CLOCK…

2:00 Row (Mod Pace)

Into…

2-3 SETS (W/ Empty Barbell)

5/5 Slow Single Leg Barbell RDLs

5 Barbell Upright Rows

5 Barbell Goodmornings

10 Behind the Neck Alt. Elbow Punches

Strength

Metcon (Weight)

3 SETS*

1 Clean Pull

+

2 Power Clean

*All working sets should be Mod-Heavy…about 70-80% of 1-Rep Clean. Option to build in later sets if perfect mechanics are maintained.

(Score is Weight)

Week 5 of 8

Workout

HERO WORKOUT “LAURA” (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES

15/12 Cal Row

10 Burpees Over Rower

5 Power Cleans (155/105)|(115/75)

*Rest 1:30 after each full Round.

(Score is Rounds + Reps)

KG BB: (70/45)|(50/35)

Partner Workout Option

Laura (AMRAP – Rounds)

With a partner, complete as many rounds as possible in 21 minutes of:

30-cal. row

20 burpees over the rower

10 power cleans

♀ 105 lb. ♂ 155 lb.
To learn more about Laura click here
NOTE — Partner 1 works while Partner 2 Rests. Split work as needed.

Option to perform with Hang Power Clean at workout weight or heavier.

KG BB: (70/45)