Bootcamp
Wednesday, April 29th, 2026 - Bootcamp
General Warm-Up
15 Band Pull Aparts
30 Seconds Plank
30 Seconds Alternating Front Rack Elbow Rotations
3 Rounds
6 Hang Muscle Cleans
6 Hang Power Cleans
6 Push Jerks
6 Front Squats
Strength
1 Power Clean + 1 Hang Clean +1 Squat Clean
Build to A Heavy Complex in 15 Minutes.
WOD
Workout Format
Grace ~ for Time
Elite
30 Clean and Jerks (135/95)
Competitive
30 Clean and Jerks (95/65)
Performance
30 Clean and Jerks (75/45)
Stimulus Points
This Is A Classic Crossfit Workout, Test Out Your Barbell Cycle Ability.
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 20-30 Seconds Band Row Hold
Even Minutes) 8-12 Db Tricep Extensions
Cooldown
Forearm Stretch
Shoulder Stretch