CrossFit Habu – CrossFit
Warm-up
(5min) In Partners with a Medball
10 reps of each:
Chest Throws, Overhead Throws, Side Passes, Through the Leg Throws, Situp to Throw
(10min) Knees to Elbows/Toes to Bar review
6 Hanging Knee Raises
6 Knees to Elbows – Watch the Knees to Triceps move some people do, be ruthless.
6 Toes To Bar
3-6 reps 1 K2E + 1 T2B
(5min) Review Clean and Jerk Briefly with a Barbell.
(10min) Prep for Clean and Jerk
4 Power Clean + 2 Push Jerk, 3 Power Clean + 1 Split Jerk, 5 Clean and Jerk
* Add load each set
Skill
SDHP
WOD
Metcon (5 Rounds for time)
5 Clean and Jerk (185/125lbs)
10 K2E + T2B
