MON JANUARY 14, 2019 - CROSSFIT

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“Our greatest weakness lies in giving up. The most certain way to succeed, is to try one, more, time.” – Thomas Jefferson

Warm-up

3:00 Row
--
2 Rounds, 30 Seconds Each:
PVC Pass Throughs
PVC Overhead Squats
Inchworms with a Push-Up

Strength

Overhead Squat (Heavy Single)

10:00 to establish a 1RM
Warming Sets:
2 Reps - 60% (Pausing 2 seconds in the bottom)
2 Reps - 65% (Pausing 2 seconds in the bottom)
Singles - 70%, 75%, 80%, 85%, 90%

Warm-up

A:

Snatch Complex and Clean Complex:
Round 1: Snatch
Round 2: Clean
Feet, Grip, and Power Position
3 Snatch/Clean Deadlifts
3 Snatch/Clean Pulls
3 Power Snatch/Clean

B:

2 Rounds:
5 Good Mornings + 5 Back Squats
5 Snatch-Grip Behind the Neck Jerks + 5 Overhead Squats

C:

"Bar Fight" Warm-Up:
2 Rounds with a warm-up weight
3 Power Snatches
3 Power Cleans
3 Push Jerks
3 Overhead Squats
Rest 1:00
--
Rest 3:00, and begin.

Metcon

Bar Fight (AMRAP - Reps)

In a 3:00 Window:
9 Power Snatches
15 Power Cleans
21 Push Jerks
Time remaining, Max OHS (135/95)

Cool Down/Mobility

Foam Roll, 10 Passes Each: Lats, T-Spine, Low Back, Glutes, and Quads

 

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