Friday, 9.15.2017

CrossFit Class: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5:30pm

Warm up:

2 Rounds

-200m Run

-30 Singles

-4 Burpee Broad Jumps

Mobility:

Front Rack

Hips

Posterior Chain

Strength:

Clean and Jerk

-3 x (2+2) @ 70%

-2 x (2+1) @ 75%

-2x (1+1) @ 80%

WOD:

400m Run

10 Burpee Box Jump (24/20)

20 Goblet Step ups (53/35) (24/20)

30 Alternating KB Snatch (53/35)

40 Goblet Squats (53/35)

50 Kettlebell Swings (53/35)

Accessory:

Dead Hang Hold

-4×20 seconds