*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
(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%

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!