201215

CrossFit McComb – CrossFit

Warm-up (No Measure)

10 reps each of

Active Samson

Shoulders Taps

Active Spidermas

Single Leg Glute Bridges

Glute Bridges

Glute Bride Walkouts

Plate Hops

Jumping Lunges

Jumping Air Squats

1 min each

Wrist Stretch

Front Rack Stretch

Pec Stretch on Wall:

Barbell Warmup (No Measure)

Barbell warmup

5 good mornings

5 back squats

5 elbow rotations each side

5 strict press (BTN Snatch Grip Press)

5 front squats (OHS)

5 stiff leg deadlifts (Snatch Grip SLDL)

Power Clean (Heavy Set of 3)

* this is a heavy set of 3 “touch-and-go” power cleans

* Climb to a weight that balances load with solid technique

Black and Blue (Time)

5 Rounds:

10 Power Cleans (135/95)

10 Burpees

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