*An RSVP is required no later than 10PM the previous night for 5AM “Olympic Lifting” AND “On-Ramp” classes
CrossFit
For Total Time:
3 Rounds of:
- 30 Double Unders
- 5 HSPU
- 10 T2B
*Rest 1:1
3 Rounds of:
- 30 Double Unders
- 5 C2B Pullups
- 10 KB Swings
*as soon as your rest is completed for the 3rd round of DU’s-HSPU-T2B you will jump right into the DU’s-C2B-KB Swings
Olympic Lifting
Warm up: coaches choice.
Then: with barbell, no added weight
Then: with barbell, no added weight
(2×3) Tall Cleans received in full squat
(2×3) jerk balance
(2×3) up on toes jerk unders
Then: @ 50% 1RM:
Squat cleans:
(1×3) from mid-thigh
(1×3) from launch (above knee)
Review set up, then:
(2×3) 1st pull from ground @ 50%
(1×3) squat cleans from ground @ 50%
Review split jerk, then:
(3×2) split jerks @ 50%
(1×3) squat cleans from ground @ 50%
Review split jerk, then:
(3×2) split jerks @ 50%
Then: @ 75% 1RM:
(x5) complexes: 1 squat clean + 2 front squats + 1 jerk
* 1 minute rest between sets, squat clean does not count as 1st front squats!