CrossFit – Mon, Aug 31
General Warm-up
Clean and Jerk (Clean (Jerk final rep)
6×3 @ 75-80%
Drop and Reset)
6×3 @ 75-80%
Drop and Reset)
Accessory Strength: (4 Rounds for reps)
4×16 FR Alternating Reverse lunges AHAP
3×16 Bottoms up KB Press (8/each)
weight score = lunges
Accessory Skill: (2 Rounds for reps)
2 Rounds
1 Smooth Set of Wall Facing HSPU
Rest 2:00
1 Smooth Set of Strict HSPU
Rest 2:00
1 Smooth Set of Kipping HSPU
Rest 4:00
If done properly, you will be able to increase reps
on round 2 for all three movement patterns. Flush (very slow) between sets on an air bike or 1 damper ski erg.
2 Steady Rounds:
:30 Assualt Bike
20 duck walk steps
10 Fr Squats (75/55 or less)
5 Split jerks at same weight
Then, Banded OH Distraction (1min/each)
Then, 2 Rounds
Tall clean BB warm up