CrossFit - Shifted Fitness & Performance

CrossFit

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 6

Min 1: 5 Up-Downs + MAX Air Squats

Min 2: 5-7 Push-ups + MAX DB Rows

Barbell Warmup

5/3 High Hang Power Cleans 5/3 Strict Press

5/3 Above Knee Hang Power Cleans

4/2 Below the Knee Power Clean

4/2 Push Press

3/2 Below the Knee Power Clean

3/2 Push Jerk

3/2 Power Clean

3/2 Squat Clean

3/2 Split Jerk

Strength

Clean and Jerk

ON A 10:00 RUNNING CLOCK…

Build to a “Heavier” Single Squat Clean and Jerk*

Metcon

California Love (Time)

FOR TIME

30 Squat Clean & Jerk (155/105)|(115/75)

*Athletes must perform 5 burpees after every 5 reps of C&J. Workout ends with 5 burpees after the 30th rep.
*15 MInute Cap

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