Skill 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 (5×2 Full Work up AHAP)

EMOM

20min

1: Ring Dips (30sec Max Ring Dips)

2: Burpee (10-15reps in the min )

3: Toes-To-Bar (30sec Max Kipping )

4: Handstand Walk

15m Handstand Walk

Scale #1: 10 Shoulder Taps

Scale #2: 30sec Handstand Hold against wall

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