• CFA012918

    CrossFit Altius – CrossFit

    Warm-up

    3 Rounds

    –100 meter jog

    –50′ High Knees

    –50′ Butt Kickers

    –50′ Waiter Carry right arm

    –50′ Waiter Carry left arm

    Hang Clean + Jerk (1-1-1-1-1)

    –Use work up method:

    –Find your heaviest “”perfect”” set of 1. Make sure that you have 5 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.

    Metcon (Time)

    For time:

    Run, 800 m

    40 Dumbbell Snatches, 50/35 lbs

    Run, 400 m

    40 Dumbbell Snatches, 50/35 lbs

    Run, 200 m

    40 Dumbbell Snatches, 50/35 lbs
    –Goal: Sub 14 mins

    Cool Down

    Pike Compression 3×10