Thursday, July 19, 2018.

Thursday, July 19, 2018.

 

CrossFit:

 

OLY - Clean & Jerk Complex

Every 2:00, 7 rounds.
2 Above Knees Hang Cleans + 1 Jerk

* Work weight: 50-80% of MAX. This is technique based!
Stick with what you did test week [Power/Squat, Push/Split].
Missed test week? Find your MAX today.

 

STRENGTH ACCESSORY - Romanian Deadlift

3x 10. Start at 40% of C&J MAX.
Increase weight every set. Stand on plates if needed.

 

WOD - For time

40 rKBS [70/53]
40 Jumping Lunges
40 AbMat Situps
40 Air Squats
40 rKBS

 

 

 

GSP Body:

 

WOD - For time

3 Rounds
10 Hang DB Cleans
15 DB Box Step Ups
20 Pushups

Rest 2:00, then..

3 Rounds
10 Alt. DB Snatches
15 Broad Jumps
100' DB Farmers Carry