HAPPY ANNIVERSARY CROSSFIT MIDDLE VILLAGE & THE CIRCHIIT!
WARM-UP
1 ROUND (4:00 TIME CAP)
:30 CALF TIB RAISES
10 EMPTY BB DEADLIFTS
:30 SINGLE UNDERS
10 ALT. BB ELBOW PUNCHES
:30 SINGLE UNDERS OR DOUBLE UNDERS
10 AIR SQUATS
:30 DOUBLE UNDERS
INTO…
2 ROUNDS
10 TUCK-UPS
7 KIP SWINGS
5 HANG HIGH PULLS
5 HANG MUSCLE CLEANS
5 FRONT SQUATS
EXTENDED WARM-UP
EVERY 2:00 X 3 SETS
1 HANG POWER CLEAN
+
1 HANG SQUAT CLEAN
+
1 SQUAT CLEAN
*START LIGHT AND BUILD TO A MODERATE+ WEIGHT
WORKOUT
ON A 24:00 RUNNING CLOCK…
150 DOUBLE UNDERS
30 TOES TO BAR
20 HANG POWER CLEANS (155/105)(115/75)
100 DOUBLE UNDERS
25 TOES TO BAR
15 HANG SQUAT CLEANS (185/135)(145/105)
75 DOUBLE UNDERS
20 TOES TO BAR
10 POWER CLEAN (205/145)(175/125)
50 DOUBLE UNDERS
15 TOES TO BAR
-MAX SQUAT CLEANS (225/155)(185/135) W/ REMAINING TIME.
(SCORE IS TOTAL SQUAT CLEAN REPS)
