CrossFit – Thu, Sep 26
Warm Up
Warm Up
2 Set
5 Hand Release Pushups
5 Tempo Barbell Bench press (Empty) 3:1:2:1
Bench Press (5 Sets x 5 Reps
75% 1RM )
75% 1RM )
Build if feels good, or stay at 75% for all 5 sets
Metcon Warm Up
1:00 Cardio (Easy)
5 Air Squats
5 Empty Barbell Power Cleans
Go Vols (Time)
Partner: Split and Partition However
120 Power Cleans
240 Push-Ups
360 Air Squats
Time Cap 25 MInutes
Mobilization
Crossover Symmetry
Banded 7’s
Hip Halo
Barbell Prep
Burgener Warm Up (Power Clean)