CrossFit Illuminati – CrossFit
Warm-up
700 m Bike
3 Rounds
5 DB Renegade Rows
10 DB Thrusters
15 Situps
Metcon
Metcon (AMRAP – Rounds)
RD = 60 sec, then 60 sec rest b/w RDs.
RD #1 – 7 Hang Squat Cleans + 1 Push Jerk
RD#2 – 6 Hang Squat Cleans + 2 Push Jerk
RD #3 – 5 Hang Squat Cleans + 3 Push Jerks
RD #4 – 4 Hang Squat Cleans + 4 Push Jerks
RD #5 – 3 Hang Squat Cleans + 5 Push Jerks
RD #6 – 2 Hang Squat Cleans + 6 Push Jerks
RD #7 – 1 Hang Squat Clean + 7 Push Jerks
Barbell Loading – 50% of 1RM C&J
Must be unbroken. No Split Jerk. Review and Warm up for 15 min or if, unsure of weight, use time to find Heavy Push jerk and use 40% of that. Score successful Rounds.
After Party
Midline
5 Rounds, Not for Time:
1:00 Assault Bike (recovery pace)
15 GHD Sit-Ups or Medball Sit Ups
1:00 Assault Bike (recovery pace)
15 Glute Bridges