CrossFit – Mon, Dec 29
General Warm-up
Squat Clean and Jerk (Every 2 minutes for 16 minutes (8 sets)
1 Hang Squat Clean + Push Jerk AHAP
1 Hang Squat Clean + Push Jerk AHAP
Starting at 70-80% 1RM Clean and Jerk)
3 Rounds for time (Time)
30 Single Unders
10 Squat Cleans 95/65lbs
30 Single Unders
10 Shoulder to OH 95/65lbs
Feel: Cardio
Pace: Sustain
Target Score: Sub 8 Minutes
Firebreather: Sub 6 minutes
Skill/Strength (6 Rounds for reps)
2 Rounds
1 Set of Chest to Bar Pull Ups
Row 500m @ Flush Pace
1 Set of Toes to Bar
Row 500m @ Flush Pace
1 Set of Pull Ups
Row 500m @ Flush Pace
Choose a set in round 1 that you can match or improve on in round 2 for all three movements. Flush pace = nice and easy. You should feel like the row is helping not hurting.
20 Calf Raises
10 Spiderman Lunges
20 Shoulder Swimmers
-Then-
2:00 Bike
30 Air Squats
20 Light Dumbbell Strict Press
100 Single Unders