BoomBox Crossfit, BoomBox North – CrossFit
Skills
Warm-up (No Measure)
2×3 barbell jump from power position – max height each jump, bar at high thigh
2×3 tall clean (on toes)
Strength
Clean (5×2 @ 80-85%)
Sport: 5×2 @ 80-85%
Life: 5×2 @ 75-80%
Fundamentals 5×2 – same weight across all sets; power clean + FS
Metcon
Metcon (Time)
Sport:
5 rounds for time of:
10 hang power cleans 135/95
10 TTB
10 box jump overs 24″/20″
Life:
5 rounds for time of:
10 hang power cleans 115/75
10 KTE
10 box jump overs 24″/20″
Fundamentals
5 rounds for time of:
10 hang power cleans – choose load
10 hanging knee raise
10 box jump overs
