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
0Comments