Tuesday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Warm-Up.

Spend 5-10 minutes working on shoulder internal rotation.

Followed by…

Barbell Complex x 2-3 sets w/ empty barbell:

Jefferson Deadlift x 5

Romanian Deadlift x 5

Muscle Cleans x 5

Hang Power Cleans x 5

Weightlifting

Power Clean

Take 15-20 minutes to build to today’s heavy Power Clean

Metcon

Metcon (4 Rounds for time)

Every 4 minutes, for 16 minutes (4 sets) for times:

500 Meter Run

5 Power Cleans (185/135 lbs)

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