Forged Fitness Of Raleigh, Forged Fitness of Cary – CrossFit
30 Minute Class Workout
30MIN: Metcon (Time)
Pistols (5 each leg)
Hang Power Clean 7 reps @ 50% 1RM
Run 400
5 rounds
Warm-up
Warm-up (No Measure)
Complete all movements 3 times in a row (3 reps), complete 1-3 rounds for a warm up with just the empty bar
-Romanian deadlift
– Snatch high pull
-Muscle snatch
-Tempo overhead squat @ 23X1
-Snatch balance
-Power snatch to OHS (hold PS in receiving position each time, each rep little deeper)
– Snatch pull under
– Hang (squat) snatch
Weightlifting
EMOM: Metcon (Weight)
EMOM for 9 minutes: 1 High Hang Snatch w/ 2 second pause @ receiving position
C & J: Clean and Jerk (Work to a heavy single )
Skill Work
SKILL: Metcon (No Measure)
Pistol Progression (5 each leg)
5 rounds
Hang Power Clean (7 reps @50% of 1RM)
5 Rounds