Training for Wednesday, May 30th


Warm Up
Group Circle
3 Rounds
:10 Hang on Pull Up Bar (with lats engaged)
10 Hollow Tucks
5 Blank Bar Hang Clean and Jerks
10 Blank Bar Back Rack Lunges

Strength + Skill Work
5 Supersets for Quality
10 Back Rack Lunges (from the floor)
3 Pause Beat Swings
1:30-2:00 Rest
*Hold each of the positions for 1-second then move to next position
*1 rep is: Neutral, Hollow, Neutral, Arch

Workout of the Day
3 x 3:00 AMRAP, 1:30 Rest
20 Sit Ups
20 DB Hang Clean and Jerks 50/35 (Comp 65/45)
*Must perform half the DB reps with each arm
*Continue each 3:00 AMRAP from where you left off

Cardio CrossFit (9:30 am)
5 x 5:00 AMRAP, 1:30 Rest
400m Run then AMRAP remaining time:
20 DB Hang Clean and Jerks
20 1-Arm DB Overhead Lunges
20 Sit Ups
*60 reps per round, score is total reps
*perform half of each DB movement on each arm

Cool Down
1:00 Shoulder + Trap Smash each side
1:00 Glute Smash each side
Abdominal Stretches