CrossFit – Thu, May 9
Warm Up
Clean Pull + Hang Power Clean + Pause Split Jerk
Do a set Every 2 minutes
1 Clean Pull + 2 Hang Power Clean + 1 Pause Split Jerk @ 6.5 RPE
1 Clean Pull + 2 Hang Power Clean + 1 Pause Split Jerk @ 7 RPE
1 Clean Pull + 2 Hang Power Clean + 1 Pause Split Jerk @ 7.5 RPE
1 Clean Pull + 2 Hang Power Clean + 1 Pause Split Jerk @ 7.5 RPE
- Pause Split Jerk: pause in split for 3 seconds
- Dont drop barbell in between reps or movements
Metcon Warm Up
Increase Heart Rate
1-2 Sets
1:00 Ski or Row
10 Banded Good Morning
10 Single Arm Dumbbell (L/R)
10 Kip Swings
5 V-Ups
Carrie Underwood (Time)
Teams of 2
40-20-10 Synchro Dumbbell Snatches (50/35)
40-20-10
Synchro Toes to Bar
Time Cap 13 Minutes
Accessory
3 Sets
5 Tempo Bulgarian Split Squat
(5 Seconds Down, 5 seconds up
20 Forearm Plank Lifts (10 Each Side)
:30 Handstand Hold
Hip Halo
Burgner Warm Up (Clean)
3x High Hang Clean + 3x Hang Clean + 3x Clean