CrossFit – Mon, Nov 24
General Warm-up
4 Rounds, each for time: (4 Rounds for reps)
200/150m 300m Airbike
100m Run (100/75m row or ski )
Rest 5:00 between rounds
Record fastest/slowest for whiteboard.
Feel: Gas
Pace: Send
Target Score: <1:00
Clean and Jerk (Split Jerk w/ Pause in the catch
1 @ 70%
Then
4×6 @ 60%
1 @ 70%
Then
4×6 @ 60%
Drop and reset all reps to jerk blocks. Take your time in between reps as needed. Focus on what needs to change to make pausing in the bottom more comfortable.
)
Compare to 5/16/25
20 Calf Raises
20 Tib Raises
20 Glute Bridges
20 KB RDLs
-Then-
3 Rounds
1:00 Bike
100m Run (Increase intensity on the runs)
After each run before beginning the next round, perform 10 leg swings per leg.