Greenbrier Fitness, CrossFit Stars and Bars – Class
Warm-up
400m row/run
10 PVC Pass-through
10 PVC Around-the-World
10 PVC Good Morning
10 Push-Ups
10 Air Squats (slow)
10 Lunges (slow)
10 Burpees
Metcon
Metcon (Time)
Competition/Performance Training
For Overall Time:
3 Rounds of:
2/1 LLRC
4 Power Clean and Jerk @ 205/135
6 Burpee Box Jump Overs 30/24
8 Squat Cleans @ 205/135
rest 3 minutes
Metcon (Time)
Fitness Training
For Overall Time:
3 Rounds of:
10 Pull-Ups/Ring Rows
4 Thrusters @95/65
6 Burpee Box Jump Overs
8 Squat Cleans @95/65
rest 3 minutes
Weightlifting
Paused Front Squat (3×3)
With a 3 second pause at the bottom. Work up to heavy set; then drop set @ 80% for 3×3 focusing on speed
Clean Pull + 3 sec Eccentrick to knee + Clean + 2 Jerks (Work up to a heavy complex)
Clean Pull + Clean + 2 Jerks
(fitness training)
CROSSFIT GROWL 