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03/12/2019

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CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

Metcon

Metcon (No Measure)

Every 3 Mins. For 12

15/12 Cal. Row

40 Dubs

+

3 sets of 2×2

Strict Pull-Ups

Strict Ring Dips

-Or-

3 Jumping Muscle-Ups

-Or-

2 Muscle-Ups

*Time remaining after each set is rest

Strength

Metcon (Time)

0:00-16:00

Squat Clean Complex

Every 3 Mins. For 5 Sets

2 Hi Hang Cleans (Pockets)

2 Hang Cleans (Knees)

2 Cleans (Floor)

16:00-23:00

Tempo Pausing FS

Every 2 Mins. For 3 Sets

2 Rep of

4 Secs to Bottom

2 Secs Pause in Bottom

23:00-29:00

Split Jerk Complex

Every 2 Mins. For 3 Sets

2 Pausing Split Jerks

1 Regular Split Jerk

*Cleans are building in load

*Squats are 70-85% based on feel

*Jerks are back to the 3 heaviest

Clean comple you did.

Metcon

Metcon (No Measure)

Every 5 Mins. For 15

15 Bar Facing Burpees

12 DL

9 Hang Power Cleans

6 Push Jerks

*135/95