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Blog Friday, 10.9.2015

Blog

Friday, 10.9.2015

  • by rbwrv
  • October 9, 2015

Friday 10.9.2015

CrossFit Class Times: 5:30am, 7:30am, 9:00am (Ladies Only), Noon, 4:00pm, 5:30pm

Warm-Up:

2 Rounds: 200m Run

1 Rounds of Cindy

Shoulder/Hip/Ankle Mobility

Strength:

  1. 4×5 Bench Press – work to HAP
  2. 4×5 Barbell Bent Over Row – work to HAP

WOD:

‘Macho Man’

EMOM for as long as possible:

3 Power Cleans +3 Front Squats + 3 Jerks  @  55-60% of 1RM Clean & Jerk 

If you complete 10 rounds, add one rep to each movement for each additional minute. So, on the 11th round, you would do 4 Power Cleans + 4 Front Squats + 4 Jerks. 

Warm-Down:

Mobilize Quads, Hamstrings & Shoulders