IRIDIUM CrossFit – CrossFit

Friday Try-Day

Warm-up

0:30 run, bike, row

5 inchworms + push-up

10 good mornings

1:00 run, bike, row

10 air squats

5 burpees

1:30 run, bike, row

10 toe touch to high jump

10 lunges (5/each leg)

Weightlifting

POWER CLEAN REVIEW AND PRACTICE

PROGRESSION

Clean pull

Hang power clean

Power clean

PRE-WORKOUT SKILL WORK

On a 5:00 clock:

Every :30 perform:

2 power cleans

Metcon (Time)

5 rounds for time:

20 ground to overheads

10 burpee plate jumps

10 overhead walking lunges
Rx+ 45/35 lb

Rx 35/25 lb

Mod 10/25 lb, hold plate to chest for lunges