Crossfit Charlottesville – CrossFit
Warm-up (No Measure)
2 Sets
Clamshell Side Plank :20/ea side
10 Quadruped Thoracic Rotations
8 Cossack Squats/ Leg
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Positional Hinge Strength (5-5-4-4-3)
Segmented Clean Deadlift; 3131; 5,5,4,4,3; rest 1-2mins between sets
*The segment deadlift is meant to have 3 very distinct pauses. Use lifting straps if you have them so your grip doesn’t limit you with this long time under tension. Make the pauses very deliberate.
Metcon (Time)
With a Running Clock Complete
5 Sets
4 Hang Power Cleans(135/95)
4 Box Jumps or BJ Step up(30/24)
-then-
5 sets
2 Power Clean+2 Hang Cleans(135/95)
4 Bar Facing Burpees
-then-
5 Sets
2 Power Cleans+2 Squat Cleans(135/95)
40 Double Unders