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CrossFit Elkhart – CrossFit Group

Pre-Class Warm-up

3 sets:

7-10 Barbell behind the neck presses

4 Alt. Spiderman Lunges

6 Broad Jumps

1 min bike

Warm-up

Barbell and footwork warmup

10 amrap for quality

10 cal bike/row

5 Pause Split Jerks from BTN

10 L seated DB Presses

https://www.youtube.com/watch?v=wIv9MonbjNI

https://www.youtube.com/watch?v=4pbdO9mBE5M

Weightlifting

15 mins to build:

2 Pause in dip Push Press+ Split Jerk

https://www.youtube.com/watch?v=01nn6hdcclc

Metcon

RX

16 Min Amrap

10/7 cal bike

6 Kipping Knees to Elbows

5 Deadlifts 105/85

4 Power cleans 105/85

3 Power snatches 105/85

2 S2OH 105/85

RX+

16 Min Amrap

15/10 Cal Row

10 TTB

5 Deadlifts 135/95

5 Power cleans 135/95

5 Power snatches 135/95

5 S2OH 135/95

Split Jerk

2 Pause in dip Push Press+1 Split Jerk Complex

Metcon (AMRAP – Rounds and Reps)