Warm up

3 sets of

10 Wall Balls

10 Burpees

10 V-ups

Dynamic Stretches

Barbell clean progression

Strength/Skill

4 sets of

Clean pulls:

2 Floor to shin

2 Hang to high hang

100% 1 RM

Rest 90 seconds in between sets

Training (Met-con)

Barbell Complex

“Big Rig”

5 sets of

1 Min Work-2 Min rest

2 Squat Cleans

2 Hang Power Cleans

MAX Hand Release push ups in remaining time within the minute

Hang Power clean CrossFit demo with Miranda

The goal is to get as heavy as you can without dropping the bar before the complex is through. If you are successful through the complex you MUST increase weight. That is a non-negotiable.  If you are unsuccessful, stay at that weight and finish the complex.

Scaled/ Level 1 (Beginner new-3 Months of CF experience)

5 sets of

2 Front Squats

2 Push Press

Max Hand release push ups in remaining time within the minute

The goal is to get as heavy as you can without dropping the bar before the complex is through. If you are successful through the complex you MUST increase weight. That is a non-negotiable.  If you are unsuccessful, stay at that weight and finish the complex.