CrossFit – Mon, Jul 3
Warm-Up
Warm-Up
AMRAP x 5 MINUTES
20 Jumping Jacks
10 Alt. Groiners
5 Empty Barbell Cuban Presses
5/5 Barbell RDLs
Into…
2-3 ROUNDS
10 Empty Barbell Strict Presses
5 Air Squats + 5 Squat Jumps
20 Mountain Climbers
Strength – All
Clean and Jerk (ON A 22:00 RUNNING CLOCK…
Build to a 1-Rep Clean & Jerk)
Workout – Performance
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
30 Clean and Jerks, 135# / 95#
(Score is Time)
KG BB: (60/42.5)
Workout – Fitness
“GRACE (FITNESS)” (Time)
FOR TIME
30 Clean & Jerks (95/65)
30 Clean & Jerks (95/65)
(Score is Time)
KG BB: (42.5/30)
Optional Cool Down
2-3 SETS FOR QUALITY
1:00 Foam Roller Pec Stretch*
10 SLOW Arm Haulers
:30/:30 Pec Smash w/Lacrosse or Tennis Ball
*Position the foam roller along the length of your spine. Hold onto a PVC pipe and raise arms over your head as far as possible. Keep the arms straight and core braced.
-Rest as Needed b/t Sets-
(No Measure)
(Score is Weight)
Week 1 of 8 Oly Cycle