CrossFit Nauset – CrossFit
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
