CrossFit Magnolia – CrossFit
Warm-up
Warm-up (No Measure)
In partners:
P1: 1 min. Hip Distraction (each side)
P2: 1 min. Downward Dog to Cobra + 1 min. Lying Overhead DB Reach
Switch
P1: 30 sec. Banded Pigeon Stretch (each side)
P2: 30 sec. Arm Raises + 30-sec. Plate Hold Overhead
Switch
P1: 1-min. Squat Hold
P2: 30 sec. Lying Internal/External rotations (each side)
Switch
Get Warm
10-8-6-4-2
Squat to Jumping Jack
Pike Push-ups
Workout Prep
Warm-up (No Measure)
Review movements as this complex:
Clean-grip Deadlifts
Power Cleans
Front Squats
Squat Cleans
Presses
Push Presses
Push Jerks
Split Jerks
2 rounds
A moderate-to-heavy load:
1 High Hang Squat Clean + 1 Front Squat + 1 Squat Clean + 1 Split Jerk
Workout weight:
3 Squat Cleans + 3 Jerks.
RX: 11.3 (AMRAP – Rounds and Reps)
AMRAP 5 min.
Squat Cleans (155/115 lb.)
Jerks
* Work up to a heavy 3-rep
complex.
FIT: Metcon (AMRAP – Rounds and Reps)
Squat Cleans
Jerks
AMRAP 5 min.
* Work up to a heavy 3-rep
complex.
Partially Loaded
DB Squat Cleans (50/35 lb.)
DB Jerks
AMRAP 5 min.