TrueFit Athletics

TrueFit Athletics

CrossFit WOD, April 10, 2019

California Love

Inspiration
"Our anxiety does not come from thinking about the future, but from wanting to control it."
-Kahlil Gibran

Warm-up
Warm-up
I. 6 minute EMOM
minute 1: 3-5 Sprawls
minute 2: 3-5 Slow Air Squats w 3 sec pause in bottom

II. Clean and Jerk drills:
5/3 High Hang Muscle Cleans
5/3 Strict Press
5/3 Hang Power Cleans
4/2 Below the Knee Power Clean
4/2 Push Press
3/2 Below the Knee Power Clean
3/2 Push Jerk
3/2 Power Clean
3/2 Thrusters
*5/3 = 5 reps performed with Coaches call, then 3 reps performed on your own

III. ON A 10:00 RUNNING CLOCK…
Build to "Heavier" Single Squat Clean and Jerk*
*Immediately before workout, build up quickly to 20-30% heavier than workout weight

Metcon
Metcon (Time)
"CALIFORNIA LOVE"
FOR TIME
30 Squat Clean & Jerk* (115/75)
*Athletes must perform 5 burpees after every 5 reps of C&J. Workout ends with 5 burpees after the 30th rep.

Scaling: decrease the load so you are able to maintain fast singles. may modify to power clean and jerk if needed. scale the amount of burpees so you can complete the set within :20 seconds.
California Love (Time)
"CALIFORNIA LOVE"
FOR TIME
30 Squat Clean & Jerk* (155/105)
*Athletes must perform 5 burpees after every 5 reps of C&J. Workout ends with 5 burpees after the 30th rep.

Scaling: decrease the load so you are able to maintain fast singles. may modify to power clean and jerk if needed. scale the amount of burpees so you can complete the set within :20 seconds.

Optional Accessory Work

Cool Down
5:00 Foam Rolling
*Focus on quads and hips

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