Wednesday 200318

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

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