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Friday August 14

TriPark Strength – CrossFit

Warm-up

1:00 – High Knees

1:00 – Butt Kickers

1:00 – Foot To Ceiling

1:00 – Standing Quad

1:00 – Banded Good Mornings

1:00 – Inchworm Walkouts

1:00 – Hollow Hold

Then . . .

3 Rounds

Hang Clean Pulls x 3

High Hang Muscle Clean x 3

Tall Cleans x 3

Front Squats x 3

Strength

Power Clean

8 Sets

Every :90

Power Clean x 70-75%

Metcon

Metcon (AMRAP – Reps)

For max reps

2 minutes of Deadlifts (135/95)

Rest 60 Seconds

2 minutes of Power Cleans (135/95)

Rest 60 seconds

2 minutes of Front Squats (135/95)

Rest 60 seconds

2 minutes of Shoulder To Overhead (135/95)

Rest 60 seconds

2 minutes of Burpees Over Barbell

Post WOD Stretching

Hurdler

Iron Cross

Deep Lunge

Thread the needle

Front Rack Stretch (on the ground)

Downward Dog

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