CrossFit Rx – CrossFit
Power Clean (Power Clean Build to a Heavy single)
Or
4×3 @ Technically moderate weight
“Unfettered” (AMRAP – Reps)
AMRAP 10:
30 Double Unders, 1 Hang Power Clean (155/105)
30 Double Unders, 2 Hang Power Cleans
30 Double Unders, 3 Hang Power Cleans
…
At-Home Workouts
Metcon (Time)
Warm-Up: https://youtu.be/2MeFs5dMURA
Part 1 – Squat/Burpee
For Time (15 minute time cap):
40 Goblet Squats (hold a heavy object you have at home)
40 Lateral Burpees Over Object
30 Goblet Squats
30 Lateral Burpees
Part 2 – Hip Movement
A1. Clam Shells; 10 reps x2/side; rest 30 seconds
A2. Side lying hip internal rotations; 10 reps x2/side; rest 30 seconds
A3. Side lying hip external rotations; 10 reps x2/side; rest 30 seconds
