CrossFit – Mon, Jul 1
Warm Up
Power Clean + Push Jerk (Weight)
from the floor, perform the prescribed number of Power Cleans followed by the prescribed number of Push Jerks
Do a set every 2 mins
2 Position Power Clean + Push Jerk @ 70-75% 1 RM Power Clean
2 Position Power Clean + Push Jerk @ 70-75% 1 RM Power Clean
2 Position Power Clean + Push Jerk @ 70-75% 1 RM Power Clean
*2 Positions are just above parallel and parallel
Metcon Warm Up
1-2 Sets
1:00 Row
25 Plate Hops
10 Single Arm KB Thrusters (Light)
Workout Pace
1 Set
5 Wall Balls
10 Double Unders
4/2 Cal Row
1776 (4 Rounds for reps)
4 Sets
15 Wall Balls
30 Double Unders
15/12 Cal Row
30 Double Unders
-Rest 2 mins between sets-
Time Cap Each set 4 mins
Intended Workout RPE7 (Moderate Intensity)
Gymnastics (Optional) (Time)
For Time:
40-30-20-10-5
Handstand Walk in Feet
Handstand Hold in seconds
(accumalte the seconds, does not have to be unbroken)
Crossover Symmetry
Banded 7’s
Burgner Warm Up (Clean)