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
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