Menu

Training for Wednesday, November 21st

0 Comments

Warm Up
3 RFQ
5 PJ
5 OHS
5 good morning

Jerk review / mobility

Strength
5×3 split jerk

*beginner — power jerk
*all athletes — practice split props with no weight/pvc after each round — 5 reps each time

Workout of the Day
“Nancy”
5 RFT
400 m run (500 m row)
15 OHS (95/65)

Mobility
Roll out upper thoracic
Stretch / roll calves / quads

CrossFit Endurance
6:00am / 9:30am / 5:00pm

“Nancy”
5 RFT
400 m run (500 m row)
15 OHS (95/65)

and then (no rest)

“Baby Nancy”
3 RFT
200 m run (250 m row)
10 OHS (95/65)