CrossFit – Mon, Jan 12
General Warm-up
AMRAP 18 minutes (AMRAP – Rounds and Reps)
2 Legless Rope Climb
12 Ring Dips
1000/900m C2 Bike or 1.2/1k Air Bike
Split Jerk (“Split Jerk
1 @ 80-90%
5 @ 65-70%
4 @ 70-75%
3 @ 75-80%
5 @ 70-75%
4 @ 75-80%
3 @ 80-85%
It’s ok if you don’t know your percentages – your heavy single to start will give you guidance. The goal is for the second wave to be heavier than the first.)
This session will take a while. We prefer dropping and resetting to blocks and taking your time to really nail the movement pattern. If you don’t have blocks, drop percentages a bit and if the rerack is off, rack it and take it back out for your next rep.
Spend at least 2:00 on a machine that uses your upper body, nice and slow during your rest periods
AMRAP 5 minutes
5 Light Dumbbell Curl and Press (10-30lbs)*
500/400m Bike
*Add 5 Curl and Press each round