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Double Amrap

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Elevate Fitness and Performance – CrossFit

Metcon (2 Rounds for reps)

4 Min AMRAP:

8 Hang Power Cleans @95/65

4 Lateral Bar Hop Burpees

Rest 4 Mins

Repeat

Scaled:

6 HPC w trainer bar or pvc

4 Burpees

Warm-up

:30 Ball Slams

:30 Burpees

3 Sets

Dynamic Warm-Up/CNS Prep

8 Mins

10 KBS

6 KB Goblet Squats w Bottom Pause

7 PVC Front Squats

10 Banded Good Mornings

3 Dive Bombers

10 Alt Windshield Wipers

then after 8 Mins

Coach Led 30 Front Rack Floss throughs w BB

Practice

PVC Hang Power Cleans

Workout Ramp Up

3 Sets:

4 HPC

4 Lat Bar Hop Burpees

Coaches will use these sets to make sure the weight is right for the athlete. These should be quick HPC ideally

Cool Down

ROM:

40 BB Front Rack Floss Throughs

1 Min Front Rack hold in full fist elbows as high as possible

3 Min KB Squat Bottom

Extra Work:

30 PVC Hang Power Cleans

2 Mins max rep BB Jumping squats