Cement Mixer

V3 CrossFit – CrossFit

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A: Warm-up (No Measure)

Barbell Assisted Thoracic Opener – 2 sets of 1:00

Couch Stretch – 1:00 Each Leg

3 Rounds:

5 Spiderman and Reach, each leg

10 Sit-Ups

15 Calorie Row

Followed by…

Barbell Warmup (empty BB)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

B: Metcon (6 Rounds for weight)

3-POSITION CLEAN + JERK (0:00 – 9:00)

Every 1:30 x 6 Sets

Percentages based off 1RM Clean and Jerk

On the 0:00 – 60%

On the 1:30 – 65%

On the 3:00 – 70%

On the 4:30 – 70%

On the 6:00 – 70%

On the 7:30 – 70-75%

All cleans are to be a full squat. First position is from the floor, second from just above the knees, and third at mid-thigh. Following the three cleans, finish with a split jerk.

C: Metcon (7 Rounds for time)

Start at 14:00

Every 3:00 for 7 Sets:

400 Meter Run

12 Toes-to-Bar

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