CrossFit:

On the Minute every Minute do:

2 Power Clean to 1/4 thruster Jerk.
5 Pullups

Clean to thruster Jerk: use weight that you can handle. If you have never done this technique use 60-70% of max C&J, if you are proficient then use a weight that will test you but make sure you can do 30 like this in 15 minutes.

Pullups: If you can not do 10 strict Pullups unbroken then I want you to pick a number and do strict pullups. May use chinups. If you can do 10 strict then you have options to do strict, butterfly, frogkick or kipping. But work on technique. Make sure shoulders are set back.

Rest 10 Minutes and then do:

15-12-9
Kettlebell swings 70/53
Burpee with lateral jump over abmat (no sprawling)
2 min break
12-9-6
Kettlebell swings 70/53
Burpee with lateral jump over abmat (no sprawling)

WhipCON:

5 rounds:

10 air squats
10 Barbell Rainbows each side
10 burpees
10 4 count fluttering leg kicks
10 db squat clean thrusters
10 supermans
10 star jumps

CrossFit Mean Streets
Downtown LA

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