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CrossFit Habu – CrossFit

Warm-up

The Clean (No Measure)

15-20 reps of each movement w/ PVC

1. Pass Throughs

2. Down and Up

3. Elbows High and Outside

4. Front Squat High Elbows

5. Muscle Clean

6. Hang Power Clean

7. Power Clean
400m Run BEFORE starting clean overview

WOD

The Master Chief (5 Rounds for reps)

5 Cycles of:

3min AMRAP of:

3 Power Cleans, 155/110#

6 Front Squats, 155/110#

9 Push Ups

*1:00 rest between each 3min AMRAP

*19min total time w/ 15min of work

SWOD

10 minute alternating EMOM

odd minute: Push Jerk 5×5 at 70%

even minute: Push Press 5×5 at 70%

Push Jerk (5×5 at 70%)

Push Press (5×5 at 70%)

Fundamentals

The Master Chief (Fundamentals style) (5 Rounds for reps)

5 Cycles of a 3min AMRAP of:

3 deadlifts 135/95#

6 Airsquats, holding 20/14# medball

9 pushups

*same rest/work scheme as above