CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

MB Clean Warm-up

15 MB Deadlifts

30 MB Toe Taps

15 MB Deadlift + Shrug

30 MB Toe Taps

15 MB Front Squats

30 MB Toe Taps

15 MB Hang Cleans (shrug and drop)

30 MB Toe Taps

15 MB Cleans

30 MB Toe Taps

Project Posterior Chain

Workout Prep

Warm-up (No Measure)

Review and Prep the Hang Power Clean

1 x 8 Hang Power Cleans

1 x 6 Hang Power Cleans

2 x 4 Hang Power Cleans

* Use an extra set if needed.

Briefly review the Devil’s Press

6 SA Devil’s Presses (alternating)

2 sets

RX: Metcon (AMRAP – Rounds and Reps)

4 Hang Power Cleans (185/135 lb.)

8 Single DB Devil’s Presses (40/25 lb.)

18 Wall Balls (20/14 lb.)

AMRAP 4 min.

Rest 1 min.

3 rounds

* Project Posterior Chain

FIT: Metcon (AMRAP – Rounds and Reps)

4 Hang Power Cleans

8 Single DB Devil’s Presses

18 Wall Balls

AMRAP 4 min.

Rest 1 min.

3 rounds

* Project Posterior Chain
Partially Loaded

6 DB Hang Power Cleans

8 Single DB Devil’s Presses

12 Single DB Clusters

AMRAP 4 min.

Rest 1 min.

3 rounds

DB for HPCs: Heaviest possible

DB for rest: 40/25 lb.

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