WED JUNE 5, 2019 - CROSSFIT

“There will never be a better you, than you.”

Warm-up

2 Rounds
30 Seconds of Single and Double Unders
30 Second Hollow Hold
--
2 Rounds
5 Good Mornings
5 Elbow Rotations (each arm)
5 Strict Press
5 Push Press
5 Push Jerks

Strength

Push Jerk (Pausing 5 x 2. Then 5 x1)

5 Sets of 2:
Pausing Push Jerk
1 second Pause in Dip, and Catch
Set 1 - 50%
Set 2 - 55%
Sets 3+4+5 - 60%

Followed by…

5 Sets of 1:
Push Jerk
Building to a Heavy for the Day

Every 2:00

Metcon

Metcon (AMRAP - Rounds and Reps)

"Bel Air"
AMRAP 15:
40 Double-Unders
20 Dumbbell Hang CJ (50/35)*
40 Double-Unders
20/15 Calorie Row

*Switch arms every 5 reps

 

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