042820

CrossFit Bruin – CrossFit

Warm-up (No Measure)

PVC Warm Up 2xs:

10 Pass Thru

10 Around the World

5-10 OHS

5-10 Sotts Press

5 No Push Up Burpees

Snatch Skill Transfer 1x 5ea:

Snatch Push Press

Snatch Balance

OHS

Muscle Snatch

Snatch Skill 1x 3ea:

Down & Up

Down & High Pull

Down & Muscle Snatch

Down & Power Snatch

Down & Snatch

Clean & Jerk Skill 1x 3ea:

Down & Up

Down & High Pull

Down & Muscle Clean

Front Squat

Down & Power Clean to Push Press

Down & Power Clean to Split Jerk

Metcon (No Measure)

EMOM 8 min

Snatch x 2 (65-70%)

EMOM 8 min

Power Clean and Split Jerk x 2 (65%)

3 Rounds NOT for time

20/17 Cal row

10 Burpee Box Jump (24/20)

5 Double KB Clean and Jerk (53’s/35’s)

Scaled Version

3 Rounds NOT for time

20/17 Cal Row

10 Burpee Box Jump or Step Up (20/16)

5 Double KB Clean and Jerk (35’s/26’s)

Metcon (No Measure)

Minimal Gear

3 Rounds NOT for time

400 meter Run

10 Burpee Box Jump (24/20)

5 Double KB Clean and Jerk (53’s/35’s)

Bodyweight Version

3 Rounds NOT for time

400 meter Run

10 Burpee Broad Jump (24/20)

10 Squat Jumps

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