CrossFit – Fri, Nov 25

25
Nov

CrossFit – Fri, Nov 25

CF Barbending – CrossFit

Warm-up

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Scaling

Grace is one of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 5 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically.

Intermediate Option

30 clean and jerks for time

♀ 75 lb ♂ 115 lb

Beginner Option

30 clean and jerks for time

♀ 55 lb ♂ 75 lb

Finisher – Boulder Shoulders (Weight)

3 Sets:

8 DB Front Delt Raises

8 DB Lateral Delt Raises

8 DB Bent Lateral Raises’

8 DB Shoulder Press

*use same loading for all 4 movements – complex should be performed unbroken

Power Clean Warm-up (No Measure)

1) Find Stance , Jump in Place

2) Hang Jump & Shrug

3) Hang Muscle Clean

4) Lands in Receiving Position

5) Scarecrow to Receiving Position

6) Hang Power Clean

7) Power Clean

https://youtu.be/aMfbgkCyN94