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