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CrossFit Nauset – CrossFit

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Warm-up

Warm-up (No Measure)

ON AN 8:00 RUNNING CLOCK…

500m/400m Row | 1000m/800m AB

10 Slow Alt. Bird Dogs

10 Good Mornings

10 Scap Push-ups

400m/350m Row | 800m/600m AB

12 Alt. DB Deadlifts

12 Alt. DB Hang Power Cleans

12 Single DB Strict Press

250m/200m Row | 600m/400m AB

Workout

Power Clean (1×3)

BASELINE WORKOUT

“PC ToGo BASELINE I”

I. ON A 15:00 RUNNING CLOCK…

Establish a Heavy 3-Rep Power Clean

(Score is Weight)

-Rest as Needed b/t Efforts*-

BASELINE (Test1) (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

250m Row | 300m AB

9 Power Cleans

6 Push Press

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

EMOM4

:45 Horizontal Thoracic Stretch

:45 Samson