WED JANUARY 2, 2019 - CROSSFIT

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“There may be people that have more talent than you, but there’s no excuse for anyone to work harder than you do.” – Derek Jeter

Warm-up

2 Rounds:
10 PVC Pass Throughs
10 PVC Front Squats
10 Burpees over PVC
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Clean Complex Warm-Up
Feet, Grip, and Power Position
3 Clean Deadlifts
3 Clean Pulls
3 Power Cleans
3 Front Squats
3 Push Jerks

Strength

Metcon (Time)

Barbell Cycling
3 Rounds:
10 Power Cleans
10 Front Squats
10 Push JerksRound 1 - 185/125
Round 2 - 155/105
Round 3 - 135/95

Time Cap: 15:00

Metcon

Metcon (Time)

"Play Ball"
3 Rounds:
10 Power Snatches (135/95)
20 Box Jump Overs (24″/20″)
30 Wallballs (20/14)Time Cap: 15:00

Cool Down/Mobility

Foam Roll, 10 Passes Each:
T-Spine and Lats, Low Back, Glutes, Calves, Quads
1:00 Lying Front Rack Stretch
1:00 Seated Pancake Stretch

 

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