WED MAY 15, 2019 - CROSSFIT

“Trade your expectation for appreciation, and the world changes around you” - Tony Robbins

Warm-up

400 Meter Run
5 Strict Press
5 Push Press
5 Push Jerk
10 Front Squats
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Clean Complex Warm-Up
Feet, Grip, and Power Position
5 Clean Deadlifts
5 Hang Clean Pulls
5 Hang Power Cleans
5 Hang Power Clean + Ride to Squat
5 Hang Squat Cleans + Push Jerk

Metcon

Beast Builder V1 (Weight)

On the Minute x 6:
Min #1 - 6 Hang Squat Cleans + 1 Push Jerk
Min #2 - 5 Hang Squat Cleans + 2 Push Jerks
Min #3 - 4 Hang Squat Cleans + 3 Push Jerks
Min #4 - 3 Hang Squat Cleans + 4 Push Jerks
Min #5 - 2 Hang Squat Cleans + 5 Push Jerks
Min #6 - 1 Hang Squat Clean + 6 Push JerksBarbell Loading - 55% of 1RM

Metcon

Metcon (Time)

"Jack Squat"
21 Front Squats, 21 KB Swings, 400m Run
15 Front Squats, 15 KB Swings, 400m Run
9 Front Squats, 9 KB Swings, 400m RunTime Cap: 16:00
Rx Barbell – 135/95
Rx Kettlebell – 70/53

 

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