Select Page

CrossFit 262 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS Increasing Effort on run in Round 2…

Run 200 meters

14 Step Back Lunges

7 Bent Over Row (w/ empty barbell, :02 pause at chest)

7 Jump Squats (focus on powerful, not high jump, don’t jump if unable)

7 Barbell Good Morning

Then into a more specific barbell warm-up…

2 ROUNDS

5 Slow Deadlifts (pausing at mid-thigh)

5/5 Full Grip Elbow Pumps

https://youtu.be/0rviTmNC6f4

10 Tall Muscle Cleans

https://youtu.be/9cGUO5Lf7z4

Strength

Power Clean (5×3)

5×3

Power Clean*

*Today’s goal is to hit 5 moderate-heavy triples at the same weight across. No misses and perfect mechanics. This is not 3RM.

Workout

Metcon (Time)

27 – 21 – 15 – 9

Power Clean (115/73)

Ring dip (scale to HR Push Up)

Optional Finisher

Warm-up (No Measure)

3 SETS

15 Barbell Bent Over Rows (Supinated Grip)

15 DB Strict Press (Light)