TUE JUNE 05, 2018 - CROSSFIT

Tank Top Tuesday!

Warm-up

Clean and Jerk Complex Warm-up
Feet, Grip, and Power Position
5 Clean Deadlifts
5 Clean Pulls
5 Power Cleans
5 Power Cleans + Ride to Squat
5 Cleans
5 Strict Press
5 Push Press
5 Split Jerk

Strength

Clean and Jerk (10 x1)

Every 90 seconds x10
1 Clean and Jerk
Building in weight

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1:
Clean and Jerks (115/80)
30 Double Unders After Each Set

Cool Down/Mobility

Ankle Stretch – 1:00 Each Leg
Step one foot forward into a lunge. Keeping the heel on the ground, lean the body weight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.
1:00 Lying Front Rack Stretch

 

boise crossfit idaho gym fitness workout weightlifting