Practice Day

Sundown CrossFit – CrossFit

Warm-up

Weightlifting 2B – Clean (No Measure)

3x

10sec overhead Jerk

10sec Front squat bottom

10sec rack hold

“Once through with barbell:

Squatting Quad Clean Deadlift x 3

Squatting Quad Clean Pull x 3

Squatting Quad Clean High Pull x 3

With barbell + technique or light plates:

Work top down, 3 part pause, then 2 part pause, then from the floor

3-2-1 Part Pause Clean Pull

3-2-1 Part Pause Clean High Pull”

Weightlifting

Clean (2@70%, 2@75%, 2@80%, 1@85%, 1@90%)

Metcon

Metcon (Time)

For Time:

21-15-9

KB/DB Snatch (alternating) (45/25)

Wall Ball (20/14)

800m Run (between the 2 couplets)

15-12-9

One Arm KB/DB Thruster (45/25)

Burpee Pull Up

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