WED JUNE 19, 2019 - CROSSFIT

“We May Encounter Many Defeats But We Must Not Be Defeated.” -Maya Angelou

Warm-up

2 Rounds
5 Y-T-W’s
5 Cubans
10 T-Spine Rotates (each side)
10 Air Squats
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Clean Complex Warm-Up
Feet, Grip, and Power Position
5 Clean Deadlifts
5 Clean Pulls
5 Power Cleans
5 Elbow Rotates (each arm)
5 Power Cleans + Ride to Squat
5 Squat Cleans
5 Push Press, Push Jerk, and Split Jerk

Strength

Clean and Jerk (6 x 3)

Clean and Jerk
6 Sets of 3 Squat Clean and Jerks
Every 3:00

Set 1: 60%
Set 2: 65%
Sets 3,4,5, and 6: Build to a heavy set of 3 for the day.

Metcon

Metcon (Time)

"Chest Hair"
25 Thrusters (95/65)
400 Meter Run
25 CTB Pull-Ups
400 Meter Run
25 Thrusters (95/65)

Time Cap: 14:00

 

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