CrossFit – Mon, May 20

Warm Up

Crossover Symmetry

Banded 7’s

Burgner Warm Up (Clean)

2 Sets-Prone Is, Ts & Ys

Power Clean and Push Jerk (Min 1-5: 2 Power Clean + 1 Push Jerk @ 70% 1RM Power Clean & Jerk
from the floor, perform the prescribed number of power cleans followed by the prescribed number of push jerks

Every Minute on the minute for 5 minutes

Clean & Split Jerk (Weight)

Min 1-5: 1 Clean and Split Jerk @ 75-80% 1 RM Clean and Jerk

Every Minute on the Minute

Metcon Warm Up

2:00 Jog

into 1-2 Sets

10 Banded Pull Downs

5 Hand Release Push Ups

10 Banded Air Squats

Workout Prep (at pace)

200m Run

2 Pull Ups

4 Push Ups

6 Air Squats

All w/ vest

Dune (6 Rounds for reps)

3 Sets

400m Run

-rest 1 minute b/t sets-

3 Sets

10 Pull UPs

20 Push Ups

30 Air Squats

-rest 1 minute b/t Sets

*all with Vest

Time Cap each Set 3 mins

Cool Down

1-2 minute Hamstring Smash (each side)
2 minute PVC Pipe Lat Stretch OR Banded lat stretch (each side)
2 minute Chest Stretch (each side)