TUE APRIL 24, 2018 - CROSSFIT

TANK TOP TUESDAY!

Warm-up

30 Seconds of Single-Unders
5 Push-ups, 10 Sit-ups, 15 Air Squats
30 Seconds of Single-Unders -- 30 Seconds of Double-Unders
5 Spiderman Lunges to Downward Dog (each side)
1:00 Double-Unders
--
Clean Complex Warm-Up
Feet, Grip, and Power Position
3 Clean Deadlifts
3 Clean Pulls
3 Power Cleans
3 Push Press
3 Power Jerk
3 Split Jerk

Strength

Clean and Jerk 

3 Power Clean + 3 Power Jerk
5 sets at 80% of max power clean
Every 90 seconds

Rest 2:00

2 Cleans + 1 Jerk
3 sets (70%, 75%, 80%) of max clean and jerk
Every 90 Seconds

Rest 2:00

1 Clean + 1 Jerk
3 sets at 85%
Every 90 Seconds

Metcon

Metcon (AMRAP - Rounds and Reps)

Ascending Ladder for 7 Minutes:
1 Power Clean (155/105), 30 DU
2 Power Cleans (155/105), 30 DU
3 Power Cleans (155/105), 30 DU
4…
5...

Add (1) Power Clean per round

Cool Down/Mobility

Banded Shoulder Stretch 30 Seconds Each Arm
Band High: Step back, palm up.
Elbow through the band, step forward, palm up.
Band Low: Facing away, palm up.
1:00 Alternating Calf Stretch

 

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