TriPark Strength – CrossFit

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Warm-up

Banded Lat Stretch x 1:00 (each side)

Banded Hamstring Flossing x 1:00 (each side)

Banded Ankle Stretch – 1:00 (each side)

3 Sets:

Muscle Cleans x 5

Tuck Jumps x 10

Weightlifting

7 Sets

Clean x 1

Set 1 @ 65%

Set 2 @ 70%

Set 3 @ 75%

Set 4 @ 80%

Sets 5-7 @ 85%

ALTERNATIVE STRENGTH:

3-5 Rounds

10 Front Rack Bulgarian Split Squat x 10

Plank x :30

Barbell Rows or Ring Rows x 10

Low Plank x :30

High Hang Muscle Cleans x 10

Clean

Metcon

Metcon (AMRAP – Rounds and Reps)

10:00 – AMRAP

50 Double-Unders

15 Toes to Bar

10 Power Cleans (155/105 lbs)

Master: 105/75

Rx+: 135/185

Midline

8:00 – AMRAP

10 English Burpees

10 Straight Leg Sit-Ups

10 Leg Lifts

Post WOD Stretching

Hold Each Pose For :30

Deep Lunge – R/L

Kneeling Quad – R/L

Banded Hamstring

Banded Hip