Tiger Mountain CrossFit – CrossFit

PERFORMANCE

JOINT PREP

3x

1 hang clean pull

1 hang clean high pull

1 hang power clean

1 hang clean

1 clean

STRENGTH

1 Hang Power Clean + 1 Clean (15 minutes to find a heavy single.)

CONDITIONING

Chambers (AMRAP – Rounds and Reps)

15 minute AMRAP:

200m run

Max reps hang power clean (115lbs/85lbs)

COOL DOWN

Static stretching complex

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FITNESS

JOINT PREP

Single leg RDLs 3×5 per leg

*Kettlebell

STRENGTH

Russian Swings (15 minutes to find a heavy 10 reps.)

CONDITIONING

150 Calorie Row (Time)

Men

100 Calorie Row (Time)

Women

COOL DOWN

Static stretching complex