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FitCity CrossFit – CrossFit

*Welcome Coach Junior to the FitCity family!!

Warm-up

Warm-up (No Measure)

200m Run

With a barbell:

5 Front Squat

5 Dip-Shrug

5 Muscle Clean from hip

5 Hang Power Clean

5 Push Jerks

10 Good Mornings

x2

Squat & Shoulder Prep

Skill

Squat Clean and Jerk (2-2-2-2-2-2-2-2)

Metcon

Crossfit Games Open 11.3 FitCity Scaled (AMRAP – Rounds and Reps)

AMRAP 5

Squat Clean (75/45)

Jerk

Crossfit Games Open 11.3 Scaled (AMRAP – Rounds and Reps)

AMRAP 5

Squat Clean ( 125/85)

Jerk

CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
*Compare to 2/22/16

Extra Credit

Warm-up (No Measure)

Single Leg RDLs

3×8-10
*Rest 90sec between sets.

Mobility

Warm-up (No Measure)

Strap Stretch

LAX Traps, Shoulders & Glutes

Foam Roll as needed