062520

CrossFit Bruin – CrossFit

Warm-up (No Measure)

***Front Rack Opener*** 2xs:

–:30sec ea. Banded Tricep Stretch

–:30sec ea. Tricep Smash

2xs:

–5 ***Inchworm + Push Up***

–5ea ***Spiderman Step Up + Rotation***

–5 Deadlift

–5 Bent Over Row

–5 Muscle Clean

–5 Front Squat

Specific BB Warm Up 1-2xs:

–5 High Pull

–3 Power Clean w/ a land in power position

–3 Power Clean w/ a land at parallel

–3 Squat Clean landing below parallel

//During this BB warm up work on consistent foot position. We should be landing in a position that we can squat in.//

Clean Build Up Sets 1x:

–3 Power Clean @ a light load

–3 Power Clean @ a moderate load

–2 Power Clean @ a moderate to heavy load

–1-2 Power Clean @ a heavy load

Metcon (Weight)

Power Clean 3-3-3-3-3

Use the heaviest weight you can for each set.

Rest as needed between sets.

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