TUE JULY 10, 2018 - CROSSFIT

Suns out guns out! It's tank top Tuesday!

Warm-up

Feet, Grip, and Power Position
3 Rounds:
5 Clean Deadlifts
5 Hang Power Cleans
5 Push Press
5 Push Jerks
5 Split Jerks

Strength

Hang Power Clean and Jerk 

Every 2:00 x 6
5 Deadlifts + 3 Hang Power Cleans + 1 Split Jerk
-Building in Weight-

Metcon

Metcon (Calories)

AMRAP 4:
3 Rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining

Rest 4 minutes

Metcon (Calories)

AMRAP 4:
2 Rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time Remaining

Rest 4 minutes

Metcon (Calories)

AMRAP 4:
1 Round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row in Time Remaining

Cool Down/Mobility

1:00 Lat stretch on the rig
10 Cossack Squats holding the rig
1:00 Pigeon Stretch (each leg)

Gymnastics

10 Minutes of Handstand Walking Practice

 

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