Hawestone CrossFit – HUSTLE @ HOME

View Public Whiteboard

Warm-up

Warm-up (No Measure)

5 MIN AMRAP

10 REVERSE LUNGES

5/5 DB STRICT PRESS

5/5 DB BENT OVER ROW

10 GLUTE BRIGDE RAISES

Weightlifting

Clean and Jerk

E2MOM

SET 1 – 2+1 @60%

SET 2 – 2+1 @70%

SET 3 – 2+1 @80%

SET 4 – 2+1 @85%

SET 5 – 1+1 @90%

SET 6 – 2+1 @85%

SET 7 – 1+1 @90%

Metcon

Metcon (Time)

FOR TIME

50-40-30-20-10

AIR SQUATS

DB HANG CLEAN AND JERK 50/35

*400M RUN AFTER EACH ROUND

Metcon (No Measure)

100 BANDED OR LIGHT DB BICEP CURLS

100 BANDED OR LIGHT DUMBELL TRICEP EXTENSION