wodify-daily
06/02/20

TriPark Strength – CrossFit

Warm-up

WARM UP

Banded Scarcrow x 30-60 seconds per position

Couch Stretch x 60-90 seconds per leg

Banded Lat Stretch x 30-60 seconds per arm

Followed by…

Barbell Complex x 3 sets:

Muscle Clean from Hang x 3

Muscle Clean from Mid-Shin x 3

Front Squat x 3

Tall Cleans x 3

Rest as needed

Weightlifting

Hang Clean + Clean

8 Sets

Every 2 minutes, for 16 minutes (8 sets):

Hang Clean + Clean

Build over the course of the 8 sets, starting around 60% of your 1-RM clean.

Metcon

Metcon (AMRAP – Rounds and Reps)

12:00 – AMRAP

12 Power Cleans (115/75 lbs)

12 Front Squats (115/75 lbs)

12 Box Jump-Overs (24″/20″))

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