TUE MAY 7, 2019 - CROSSFIT

“The future belongs to those who believe in the beauty of their dreams.” -Eleanor Roosevelt

Warm-up

400 Meter Run
--
2 Rounds
5 Y-T-W’s
5 Cubans
5 Inchworms with a Push-Up
--
Power Clean and Jerk Warm-Up
Feet, Grip, and Power Position
5 Clean Deadlifts
5 Clean Pulls
5 Power Cleans
5 Push Press
5 Push Jerks
5 Split Jerks

Strength

Split Jerk (2-2-2-2-2)

5 Sets of 2: Split Jerk
Split Jerk
Set 1 - 70% of estimated 1RM Split Jerk
Set 2 - 75%
Sets 3+4+5 - Build to a heavy double for the day
Every 2:00

Metcon

Metcon (Time)

"Front Runner"
200 Meter Run, 2 Power Cleans + Jerks
200 Meter Run, 4 Power Cleans + Jerks
200 Meter Run, 6 Power Cleans + Jerks
200 Meter Run, 8 Power Cleans + Jerks
200 Meter Run, 10 Power Cleans + JerksRx - 155/105

 

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