WED JANUARY 24, 2018 - CROSSFIT

Warm-up

Clean Complex Warm-up:
1. Feet and Grip
2. Power Position
20 Reverse Lunges
3. Clean Deadlift
Arm Circles
4. Clean Deadlift + Pull
10 Squats
5. Power Clean

10 Strict Press
10 Push Press
10 Push Jerks

Strength

Barbell Cycling 

On the Minute x 5
5 Touch and Go Power Clean and Jerks at 50-60% of Max Clean and Jerk

Repeat from last week, aim to improve slightly. Same weight across.

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 15:
15 Power Snatches (75/55)
30 Double Unders
15 Wall Balls (20/24)
30 Double Unders

Cool Down/Mobility

2:00 easy Bike/Row
30 Second Active Samson Stretch (each side)
30 Second Gandalf stretch (each side)
1:00 Sink stretch
1:00 lat stretch holding onto rig

 

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