Barbell Warm-up

Barbell Cycling:

Every Minute on the Minute x 3min
Power Clean and Jerks x 5 reps @ 50%

Every Minute on the Minute x 3min
Power Clean and Jerks x 4 reps @ 60%

Every Minute on the Minute x 3min
Power Clean and Jerks x 3 reps @ 70%

@cfwinterpark12:00:

Every 2min x 4min
Power Clean and Jerks x 10 @ 40%

Conditioning:

Switching gears here and focusing on a bodyweight grind. CrossFit is about being good at everything while not overly specializing in one area. It’s important to have a balance between strength and endurance. Stimulus- the run should take around 8min, definitely no more than 9min. So, if you are not at that pace per mile, please reduce the run distance.

Against a 12min Clock,

Run 1 Mile

Max Reps Burpee Pull-ups

Rx+ Max Reps Burpee Chest to Bar Pull-ups  

Or

Against a 12min Clock,

Run 1 Mile

Max Reps Burpee Bar Muscle-ups