CrossFit – Wed, Aug 2
Warm-up
Weightlifting
Clean and Jerk (5 x 1 @ 90%
)
)
TC: 12 mins
Score: Weight
Scaling Options
Beginner
5 x 2 + 1
Intermediate
As written
Perform
N/A
Metcon
Metcon (Time)
5 rounds
200m Run
10 Deadlifts 225/155 lbs
Score: Time
KG: 100/70
TC: 12 minutes
Scaling Options
Beginner
4 rounds
200m jog
7 DB Deadlifts 2x 35/25 lbs
Intermediate
5 rounds
200m run
10 Deadlifts 185/135 lbs
Perform
N/A
Extra Accessory
Push Press (1 x 5 @75%
2 x 5 @80%
2 x 5 @82%
Rest 2-3 minutes between sets)
2 x 5 @80%
2 x 5 @82%
Rest 2-3 minutes between sets)
A. General
400m jog/2 min bike or Row
2 sets
30 sec Air squats
30 sec Curtsy lunges
30 sec Plank to bird dog
B. Mobility
PNF Front rack mobility
5 reps per side
-contract 3sec
-stretch 3sec
https://youtu.be/hTNIJLT3_us
C. Specific
-5 Tempo Front Squats @4.2.X.1
Jerk
-5 Split jerk balance
-5 tall jerks
Clean
5 Tall cleans
5 Hang Clean
5 Tempo cleans
C&J
3 Cleans + 3 Jerks