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CrossFit — January 6, 2020

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1.6.20

Warm-up
10 Air Squats with Brief Pause @ bottom
15 Banded Pull Aparts
10 Squat with Reach/Rotation
15 Banded Good Mornings
10 Back Rack Blank Bar Squats with elbows up
10 Clean Grip Deadlifts
5 Front Squats with :02 pause @ bottom
9 Squat Cleans (3 High Hang, 3 Knees, 3 Shins)
-then-
3 Squat Cleans @ 45%
3 Squat Cleans @ 65%
Squat Clean (3 Reps every 3:00 x 4)
3 Reps every 3:00 x 4
*Set 1 @ 75% of Max Squat Clean
*Reps should be done one at a time, not touch and go
Metcon (4 Rounds for reps)
Every 4:00 for 4 Rounds
20 Dumbbell Thrusters 50/35
15/12 Calorie Row

*This is meant for all out intensity, trying to hit big sets on the thrusters and full sprint on the row

Cool Down
Foam Roll Quads and Lats
Lying Leg Cross Stretch
Lacrosse Ball Smash Traps

Accessory Work
5 Rounds
:30 Hollow Body Flutter Kicks
15 Lying Med Ball Throws 20/14
1:00 Rest/Recovery