Friday, September 21st: FNL & Brother Mike’s! Hero WOD at 5pm followed by drinks, food & friends at Brother Mike’s.
Hammonasset CrossFit – CrossFit
5 Push-up to Down Dog
10 Air Squats
20 Alternating Side Lunges
Coach-led Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-legged Deadlifts
5 Front Squats
Review each movement with bare barbell then group “rehearse” 1 time through the complex.
Big Clean Complex (Weight)
Every 4 Minutes for 24 Minutes (6 Sets for Max Load)
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press + High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk + High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
Each RX set consists of 12 reps, without dropping the bar. If the bar is dropped at any point within the complex, it becomes a scaled set. Complete 6 total sets. Rest as needed between sets and try to increase weight after each set. All cleans must be full/squat cleans to be RX (may scale to power cleans).