CrossFit 219 – CrossFit

Warm-up

Warm-up (No Measure)

3 Minutes Bike/Row

Junkyard Dog Warm Up…

Grab a partner for this one and have some fun…

P1: L-Sit on the floor with arms extended to make the letter T.

P2: 5 Reps (1 Rep = 1 Jump over an arm, 1 jump over the legs, 1 jump over the other arm)

into…

3 Rounds, 3 reps of each movement

1. Clean DL with Shrug (torso vertical and fast drive!)

2. High Pull (bar speed and keep the bar close!)

3. Muscle Clean (bar speed and finish!)

4. Clean Drop (fast feet!)

5. Hang Power Clean (jump + pull under!)

Strength

Bench Press (1RM)

15 Minutes to find your 1RM

Workout

“THE 219 BEAR” (Weight)

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (155/105)|(135/95)

Score is total weight lifted in the 20 minutes(40 reps)

Max Totals = (6,200#/4,200#)

Load and Unload as necessary

Endurance

Metcon (AMRAP – Reps)

AMRAP 25

20 Box Jumps

20 KB Push Press

:30 Squat Hold

1:00 Plank

Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Slow Bike

3:00 Foam Rolling