Weightlifting Wednesday

30
Dec

Weightlifting Wednesday

BIO CrossFit East- KING GEORGE, Bio CrossFit West- FREDERICKSBURG – CrossFit

No Classes 12/31 and 1/1

Mobility of the Day

https://www.youtube.com/watch?v=ki4T7n5-MrQ

January Warm Up (No Measure)

Row 500m at 15 strokes per minute

Bear Crawl (front, back, sideways, and straight legs)

1/2 Dead Bug – 10x each side

Banded Squats – 10x

One Armed Pushups – 5 each arm

Accumulate 2′ of hanging from bar using different grips
Also do 1 round of Burgener Warm Up

Clean (Build to Heavy Complex)

1. High Hang

2. Knee

3. Floor

Step Back Lunges (Alternate the legs)

Bar on the Back Rack Position

Romanian Deadlift

https://www.youtube.com/watch?v=GZAKFRNtxLY
Bar descends to mid-shin, but does not touch floor