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CrossFit Stumptown – CrossFit

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Therapydia Front Squat Prep (No Measure)

500m row

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

Metcon (Weight)

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.

Squat Clean

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.

Metcon (Time)

5 Rounds for Time:

5 Power Cleans (185/135)

200m Run

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