CrossFit – Tue, Dec 17
Final Week (8 of 8) of Nerves of Steel Cycle, Build Heavy!!
Strength Warm up
Split Jerk (10 x1 )
- From the rack
- Build to a heavy single
- 1 set every minute
Metcon Warm Up
2 Sets
:30 ski or row
50 single unders
15 Banded Good Mornings
5 Kettlebell Swings
-then-
warmup to workout weight
1 set 4/3 Cal Ski or Row
12 Double Under
2 Sandbag Cleans
Sadness (Time)
12/10 Cal Ski or Row
36 Double Unders
6 Sandbag Cleans (150/100)
36 Double Unders
12/10 Cal Ski or Row
-rest 1:1 b/t sets-
Rx sub for sandbag cleans: 6 Power cleans 185/125
Rx sub for Ski or Row: 100m run
Time Cap each set 3:30
Crossover Symmetry
Banded 7’s
Barbell Prep
1-2 Sets
10 Prone Is, Ys, Ts
10 Single Arm Press (each side)