COFFS COAST CROSSFIT – CROSSFIT
Warm-up
Warm-up (No Measure)
Part A. Body Temp
– 200m single arm DB/KB overhead walk
Part B. Movement Prep
1 round: With an empty barbell
– 10 RDL
– 10 hang muscle clean
– 10 push press
– 10 front squat
– 10 thrusters
Part C. Specific Prep
– Coach led clean and jerk positional drills
Strength
Clean and Jerk
Every 2 minutes for 16 minutes 1x clean and jerk
Metcon
Metcon (Time)
five rounds for time of:
8 Ground to Overhead 50/40kg
10 Burpees over the barbell