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CrossFit — October 9, 2019

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10.9.19

Warm-up
WARM UP

Down and Back Up-Down Broad Jumps
Lateral Banded Monster Walks
Forward/Backward Banded Monster Walks
10 Banded Glute Bridges
10 Band Pull Aparts
10 Banded Good Mornings
10 Band Bent Over Rows
20 Mountain Climbers
5 Clean Grip Deadlifts
5 Clean High Pulls
5 Muscle Cleans
5 Push Presses
5 Hang Power Cleans
5 Push Jerks
3 Hang Squat Cleans
3 Split Jerks
-then-
1 Complex (below) together as a class at a light weight
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PC-PP-HPC-PJ-HSC-SJ Complex (Every 3:00 for 5 Rounds Perform 3 Complexes)
Power Clean + Push Press + Hang Power Clean + Push Jerk + Hang Squat Clean + Split Jerk

*Starting weight is 60% of your max Clean and Jerk. If unknown: Rx+ 155/105, Rx 115/80, Health 75/55
*Each complex must be unbroken from Power Clean through the Split Jerk
*Build in weight as form allows
Metcon (Time)
3 Rounds for Time (12:00 Cap)
20 Alt DB Snatches 50/35
20 Box Jumps 24/20

*Rx+ 65/45# , 30/24"
*Stimulus: Choose a DB weight you can always perform 10 snatches in a row with, including under fatigue. Choose a box height that you can cycle the reps no slower than :05/rep including under fatigue.
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Warm-up
COOL DOWN

Foam Roll Back, Lats, Hamstrings, Quads and Glutes
Lacrosse Ball Shoulder Smash