Wednesday 24th April

CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 1min each position (5mins)

Low dragon each side

Twisted cross

Puppy dog

B. 3 rounds

5 Burpee kick outs with DB in each hand

5 Double DB swing

5 DB strict press

C. 3 reps of each with an empty barbell;

Tap-tap shrug

Tap-tap muscle clean

Tap-tap power clean

Front squat

Push press

Push jerk

Split jerk

Weightlifting

A: Clean and Jerk (EMOM 10 mins: 1 rep @ 75% 1RM)

SQUAT CLEAN & SPLIT JERK

Metcon

B: Metcon (Time)

For time*

30 Strict pull-ups

30 Hang power snatch (42.5/30/30/20kg)

*Every break = 1 Devils press (22.5/15/15/10kg) to be completed at the end of the workout

(break = dropping from the rig during pull-ups/ putting the bar down or resting at the hip during snatches)
PROGRESSIONS

PU >> band

HPS >> reduce load

DP >> reduce load

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