MON JANUARY 7, 2019 - CROSSFIT

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“Every great story on the planet happened when someone decided not to give up, but kept going no matter what.” -Spryte Loriano

Warm-up

2 Rounds
10 PVC Pass Throughs
5 PVC Push Jerks
10 PVC Front Squats
5 PVC Split Jerks
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Clean Complex Warm-Up:
Feet, Grip, and Power Position
3 Clean Deadlifts
3 Clean Pulls
3 Hang Power Cleans
3 Hang Power Cleans + Ride to Squat
3 Hang Squat Cleans
3 Push Jerks
3 Split Jerks

Strength

Clean and Jerk Complex 

On the 2:00 x 5
1 Hang Squat Clean
1 Push Jerk
1 Hang Squat Clean
1 Split Jerk

Sets 1-3: 70%, 74%, and 78% of 1RM Clean and Jerk
Sets 4 & 5: 78-86% of 1RM Clean and Jerk (base off feel)

Metcon

Metcon (Time)

"Belly Flop"
21-15-9:
Box Jump Overs, Power Cleans (24"/20" and 115/80)
21-15-9
CTB Pull-Ups, Front Squats (115/80)
21-15-9
Lateral BB Burpees, Push Jerks (115/80)

Cool Down/Mobility

2:00 Easy Row or Bike
1:00 Couch Stretch (each leg)
1:00 Pigeon Stretch (each leg)
10 Cat/Cow
10 T-Spine Rotates

 

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