Turn2CrossFit – CrossFit
Warm-up (No Measure)
300m run
10m quad stretch
10m lateral lunge
Pigeon stretch
10 warrior squats (5 each side)
5 power cleans 45/35
5 deadlifts 45/35
Power Clean ( DBL Progression Week 4)
Take one or two sets to work up to 5-10 lbs. more than your Power Clean weight from the previous week. Once you get to that number, perform 3 sets of 4 reps at that number. Each set must be touch and go reps.
This is the 4th week of the progression where you will be adding 5-10 lbs. to whatever you did the previous weeks. The reps decrease back to 4 touch and go, as you build back up to 6 reps.
“Dead Legs” (AMRAP – Rounds and Reps)
15 Min AMRAP:
300m Run
20 Wallballs 20/14
10 Toes to Bars
5 Deadlifts 225/155
Rx+= 255/185
300m=1 rep