SAT JULY 13, 2019 - CROSSFIT

"The difference between the impossible and the possible lies in a person’s determination.” -Tommy Lasorda

Warm-up

400 Meter Run
--
2 Rounds
5 Deadlifts
5 Hang Clean Pulls
5 Hang Power Cleans
5 Push Press
5 Push Jerks

Strength

Metcon (Weight)

Barbell Cycling -
"DT" Complex
On the 2:30 x 5:
12 Deadlifts
9 Hang Power Cleans
6 Push JerksSet 1 ~ 55% of 1RM Clean and Jerk
Set 2 ~ 60%
Sets 3+4+5 - Build to a heavy for the day.

Move with intention today! The goal is to complete every round by the 1:00 mark. The reps don't need to be unbroken, but the purpose is barbell cycling versus grinding the reps out today. If we end up taking longer than a minute, we are going too heavy.

Metcon

Metcon (4 Rounds for reps)

"Nail Biter"
4 Rounds:
1:00 - Toes to Bar
1:00 - Power Cleans
1:00 - Thrusters
1:00 - 50 Meter Shuttle Sprints
2:00 - RestBarbell Weight: 75/55

Score is total # of reps each round.
-Down and back counts as 1 rep for the shuttle sprints-

 

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