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 Jog before starting warmup
WOD
Gwen (Weight)
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
SWOD
Front Squat (2×3 at 75% then 3×3 at 80%)
On-Ramp Course
Wallballs for time:
15 – 12 – 9 reps
You cannot drop the medicine ball. If the ball hits the floor, that is a foul and you start over.
weight is 20# for men, 14# for women
