CrossFit Albuquerque – CrossFit
Warm-up
200-400 m run
5 cherry pickers
10 lateral lunges
3 whirly birds in each direction
10 bird dogs
20 deadbugs
10 single leg glute bridges
10 push ups
3 sets:
3 clean deadlifts
3 clean high pulls
3 muscle cleans
5 tuck jumps
Weightlifting
3 sets of 3 reps
Cleans from the Blocks (at patella height); reset every rep
*work to a challenging set of 3 reps*
Then…
3 sets of 5 reps
Clean pulls @ 100-110% of 1-RM heaviest clean
Then…
Behind the neck strict press (in Split stance)
3 sets of 5 reps at a challenging weight
Clean from the Blocks
Clean Pull
Behind the Neck Press
Behind the Neck Strict Press
Perform this movement in the SPLIT JERK STANCE
