CrossFit – Fri, Sep 22

CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

Dynamic WU:

25′ Knee Pulls

25′ Quad Pulls

25′ Lunge Steps

25′ Lateral Squats

25′ High Knees (x2)

25′ Butt Kicks (x2)

25′ Duck Walk

25′ Inch Worms

25′ Spiderman Stretch

Get Fit Min 20-35 (AMRAP – Rounds and Reps)

4x AMRAP 3 / 1:00 Rest

5 Clean and Jerk 185/125

5 Chest to Bar

5 Strict HSPU

-You’re going to pick up right where you leave off during each AMRAP, giving you one total score. The Clean and Jerks should be singles, but nowhere near failure. CTB and sHSPU can be 1-2 sets each time, but should not get to the point of singles.

WELLNESS WOD (AMRAP – Rounds and Reps)


5 Double DB Clean and Jerk

5 Pull Ups (any variation)

5 Push Ups on DBs

Get Powerful Min 44-56 (6 Rounds for weight)

Clean and Jerk

Every 2:00 for 12:00

1 Power Clean + 1 Push Jerk + 1 Squat Clean + 1 Split Jerk

*Drop and reset between C&J reps

Complete the set within :30

-The 2 min window is plenty of time for a complex like this. We want “working” weights across all 6 lifts. It shouldn’t be tough to increase the weight following the metcon and start there.

Competitor Extra (AMRAP – Rounds and Reps)


800m Run

100m Sandbag Carry 150/100

Max Sandbag to Shoulder in remaining time