Total Eclipse

V3 CrossFit – CrossFit

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Warm-up (No Measure)

500 Meter Row into…

3 Rounds:

9 Wall Squats

12 Alternating Spidermans (6/side)

15 AbMat Sit-Ups

:20 second Samson Stretch each side

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Metcon (Weight)

3-POSITION CLEAN + JERK

All Cleans today are Power.

3-Position Power Clean + Split Jerk

3-Position Clean + Split Jerk =

1 Hang Power Clean (mid-thigh)

1 Hang Power Clean (knee-level)

1 Power Clean (from the floor)

Finish with a single Split Jerk

Set #1 – 2 Complexes @ 50% of 1RM CJ

Set #2 – 1 Complex @ 55% of 1RM CJ

Set #3 – 1 Complex @ 60% of 1RM CJ

Set #4 – 1 Complex @ 65% of 1RM CJ

Set #5 – 1 Complex @ 70% of 1RM CJ

Take (3) additional sets to build to a heavy, stay across at 70%, or any combination in between.

Metcon (16 Rounds for reps)

4 Rounds of “Tabata” at each station.

Station 1 – Box Jump Overs (24/20)

Station 2 – Deadlifts (155/105)

Station 3 – Box Jump Overs (24/20)

Station 4 – Deadlifts (155/105)

A single “Tabata” round consists of :20s on, :10s off.

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