Thursday - Shifted Fitness & Performance

Thursday

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

2 Minutes on a Bike or Rower

then…

AMRAP x 6 MIN

10 KB Deadlifts

10 KB Russian Swings

10 KB American Swings

:30 KB Goblet Squat Hold

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy Set of Barbell Complex

3 Hang Power Clean

2 Front Squat

1 Hang Squat Clean

*Hands can not come off the barbell until you complete the whole complex.

Workout

Metcon (6 Rounds for time)

6 SETS (1:30 ON / :30 OFF)

3 Hang Power Clean (155/105)|(115/75)

2 Front Squat

1 Hang Squat Clean

12 Toe to Bar

Max Front Rack Barbell Hold

*In this workout you have 1:30 to get the work done then take a mandatory :30 rest before the next 1:30 work period.
Your score is your total seconds from the barbell front rack hold each round.

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