Bombers Crossfit - CrossFit
Warm-up
Warm-up (No Measure)
Completed as a goup with empty barbell
5 back racked elbow rotations - (front rack mobility drill)
5 good mornings
5 back squats
5 back rack presses
5 front squats
5 RDL (straight leg deadlifts)
Set the bar down and shake it out for a second
2 rounds of Burgener warmup variation (clean grip)
3 Dip drive shrug
3 dip drive shrug high pull
3 hang muscle clean
3 hang squat clean
3 push press
3 push jerk
Then start building to a working weight for the clean complex
Weightlifting
Clean Complex 1 (10 x 1)
Deadlift
Squat Clean
Front Squat
Jerk
10 Min EMOM: on each minute perform 1 rep of the full complex.
Metcon
Metcon (AMRAP - Reps)
8 Min AMRAP:
3, 6, 9, ...
Hang Clean & Jerk (115/75)
T2B
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