Tuesday 29th June

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
2mins Banded Pulse Wall Sit

Banded Hip Circles & Compressions (Squatplex)

HHBC (up)

10x DeadBugs or BirdDogs

Inchworm (back)


3×6 Tempo Back Squats (3-1-3-1)

*Start with empty bar, increase in weight, getting closer to (but not hitting) working %*


Part B Primer:

3×3 Power Clean & Jerk

15x DU/SU after each set

*build up to working weight (roughly 50-65%)

A: Back Squat (5 x 5 @ 92-95% of 5RM)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

30 x Double Unders

10 x Power Clean & Jerk

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