FRI NOVEMBER 23, 2018 - CROSSFIT

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“If you’re walking down the right path and you’re willing to keep walking, eventually you’ll make progress.” – Barack Obama

Warm-up

2 Rounds:
5 Strict Press
5 Good Mornings
5 Back Squat with Elbows Forward
5 Split Jerks
--
Clean Complex Warm-up
Feet, Grip, and Power Position
3 Clean Deadlifts
3 Clean Pulls
3 Power Cleans
3 Power Cleans + Ride to Squat
3 Squat Cleans

Strength

Clean and Jerk 

5 Sets of the Complex:
1 Squat Clean
3 Front Squats
1 Split Jerk
Every 2:00

Sets 1+2+3 - 70% of 1RM Clean and Jerk
Sets 4+5 - 75% of 1RM Clean and Jerk

Strength

Metcon (Weight)

Stamina Squat
On the Minute x 12 (6 Rounds):
Odd Minutes - 1 Front Squat
Even Minutes - 3 Back SquatsBoth are at 70% of 1 RM Front Squat

Metcon

Metcon (AMRAP - Reps)

"Half Fortitude"
EMOM 15
Even Minutes: 15/12 Calorie Row
Odd Minutes: 15 Burpees

Cool Down/Mobility

1:00 Straddle Stretch (center)
1:00 Pigeon Stretch (each leg)
1:00 Childs Pose
1:00 Bottom of the Squat Hold (use elbows to push knees out)

 

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