• CFA101317

    CrossFit Altius – CrossFit

    Warm-up

    Bike or row 3 min

    2-3 Rounds Bar/DB complex

    –5 Deadlift

    –5 Hang Power Clean

    –5 Front Squat

    –5 Push Press or Jerk

    –15 sec kneeling Forearm stretch

    Big Clean Complex (5×1)

    Complex :

    High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

    High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

    High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
    –no dropping the bar during the entire complex, so pick a challenging weight but one that allows you not to drop the bar. Rest as needed between rounds

    30 mins to complete all 5 sets!!

    Metcon (Time)

    For time:

    50 AbMat Sit-ups

    50 Face Pulls

    50 Band Pull Aparts
    –Accumulate the reps