February 6, 2018 CrossFit Proficient

Wednesday 7th February -‘Grace & Isabel – Leave your ego at the door’

CrossFit Proficient – CrossFit

Two benchmark Girls Today, keep each one to under 5 Minutes to exact the required Stimulus.


Warm-up (No Measure)

Run 200m


10 Shoulder Pass Throughs

10 Arm Circles Forwards

10 Arm Circles Backwards

12min EMOM (choose a weight that won’t tire you out but is still some effort):

1:00min 10 Power Cleans

1:00min 10 Push Jerks

1:00min 5 Clean & Jerks

Repeat 4 Times



Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
*Timecap 5:00 minutes


Warm-up (No Measure)

Burgener Warm-Up

12:00min EMOM (choose a weight that wont tire you out, but is still some effort):

1:00min 10 Snatch Grip Deadlifts

1:00min 10 Snatch Grip High Pulls

1:00min 5 Snatches

Repeat 4 Times



Isabel (Time)

For Time: 30 Snatches, 135# / 95#
*Timecap 5:00 minutes

Cool Down

Puppy Dog Pose

Straddle Stretch

Seated Forearm Stretch