CrossFit Stumptown – CrossFit
Therapydia Front Squat Prep (No Measure)
50ft inch worms
10 PVC pass throughs
10 T/S Extension hanging from bar
10 kipping hips to bar
10 KB or DB alternating strict press (moderately heavy)
10 Alt. Spiderman Lunge x 3 sec. holds each.
10 reverse lunge and twist
10 pause goblet squats 53/35
10 SL RDL with KB in opposite hand each leg
10 wall facing PVC pipe front rack squats
Dip+ Pause Split Jerk: (2+2)x2, (2+1) x 5 Build up in weight each set. Go as heavy as you can while still maintaining a 3 sec pause in split receiving position.
Clean Deadlift to 2” off the ground (pause for 2 sec) + Clean Pull + Clean: (1+1+1) x 3 @ 75% of best clean and jerk, (1+1+1) x 3 @ 80% of best clean.
5 Rounds for Time:
5 Power Cleans (185/135)