Friday, 4.13.2018

CrossFit Class: 5:30am, 8:00am, 9:00am, Noon, 4:00pm, 5:30pm

Warm up:

500m Row

3 Rounds

10 KB Deadlift

10 KB Swing

10 KB Goblet Squat

10 KB Press (5/5)

Mobility:

Front Rack

Hips

Overhead

Strength:

Clean and Jerk

1 Rep Max

Specific Warm up

3 Rounds

-3 Jump Shrug

-3 Hi Pull

-3 Muscle Clean

3 Rounds

-3 Position Pause Power Clean + 1 Front Squat

3 Rounds

-3 Strict Press

-3 Push Press

-3 Jerk (Push or Split)

WOD:

500m ROW

Accessory:

Make up any max effort attempts

-max DU

-max Pull ups

-max Muscle up

-max height box jump

-max rope climbs in a minute