fbpx

CrossFit Nauset – CrossFit

View Public Whiteboard

Warm-up

WARM-UP (No Measure)

400m Run, 500m Row, 600m AB

2 RDS NFT

10 spiderman lunge

5 big hip, big shrug

5 medball cleans

10 cassock squats

SKILL:

XXXX: Clean (FOR REFERENCE ONLY; DO NOT SCORE)

Wk 3: CleanWork 2.0 (EMOM10: @ 65%-70% of 1 RM CLEAN)

Clean

Ground

Power Clean & jerk

Recover

Split jerk
same weight as 2/26 + 2 REPS

Metcon

Air Force (Time)

20 thrusters 95/65

20 SDHP

20 push jerks

20 OHS

20 front squats

Athlete must perform 4 burpees EMOM until completion. This includes beginning the workout with 4 burpees.