Sky’s Limit CrossFit – CrossFit
Warm-up
Clean Warmup (No Measure)
3 Rounds
Clean Pull x 3 (Floor to Hip)
Hang Power Clean x 3
Push Press x 3
Front Squat x 3
Pass -> x 10
Run 2 Laps
Snatch Warmup (No Measure)
3 Rounds
Snatch Pull x 3
Hang Power Snatch x 3
OH Squat x 3
Pass > x 10
Strength
Pause C&J or Pause Snatch (2-2-2-2-2-2-)
15-20ish mins
Clean & Jerk x 2
*3 second pause @ the knees then execute your clean & jerk
Or…
Snatch x 2
*3 second pause @ the knees then execute your snatch
Focus on proper starting position and perfect pausing position????
Metcon
Metcon (Time)
7 Rounds
American Swings x 7
Box Step Ups x 7 (each leg)
Burpees x 7
Step Ups Rx – 35/20
CrossFit Journal