Never Doubt – CrossFit
Warm-up
Hip opener x2:00/side (ex: banded hip distraction, 90 90 work, pigeon, etc)
3 rounds
Elbow Shoot Throughs x10
5 Clean Deadllifts
5 Muscle Cleans
5 Front Squats
3 Hang Cleans
Strength
A. 5 sets: 2x(Clean Lift off+Clean Pull+Clean)
*you will do 1 clean lift off + I clean pull + 1 clean then repeat that whole sequence. That will be 1 set
Clean lift off+clean pull+clean
Conditioning
Metcon (3 Rounds for reps)
B. Teams of 2:
In 2:30: 20 Hang Power Cleans (135/95), 20 Bar facing burpees
In remaining time AMRAP Sandbag over shoulder
Rest 2:30 x3 sets
*can run 2 heats so that we can have enough sandbags (one group works in first 2:30, 2nd group works in 2nd 2:30)
Banded Work
100 banded face pulls