Main – CrossFit
Warm-up
Barbell Club 1 (No Measure)
100 M Row (HR Rate)
10 Air Squats (Movement specific)
10 Pass throughs with PVC(DROM)
3 Rounds with 1 minute rest between rounds
You will do row 1 at 60%, Row 2 @ 75% and Row 3 @ 90%
Air Squat = Overhead Squat
Then Spiderman down and back. Paying attention to hip mobility.
https://www.youtube.com/watch?feature=player_embedded&v=JBHzXF-mVjY
Shoulder mobility, front rack mobility.
Weightlifting
You will spend ten minutes working up to a 1RM clean and jerk.
Then allow ten more minutes to get better at the clean portion of the lift. And see if you can increase the clean, if not, record the heaviest clean from the clean and jerk.
Then allow ten more minutes to jerk from the rack, and try to get a 1RM jerk. Record the best of the day here.
Stop the lifting with at least 15 minutes left in class.
Clean and Jerk (10 Minutes to a 1RM)
Clean (10 Minutes to a 1RM)
Push Jerk (You can split or push, 10 Mins to a 1RM)
Metcon
WOD Frenzy
Metcon (Time)
4 Rounds –
5 Power Cleans HEAVY 155/105
8 Burpee over bar
Rest 3 Minutes
Metcon (Time)
50 Squats
40 Sit-ups
30 Push-ups
20 Pull-ups
