Friday – 5/17/2019

The Workout for Friday is:

WARM-UP
(Primer)
Every :15 for 3 Minutes
1 Burpee Box Jump
1 Box Jump

(Mobility)
:30 Pigeon On Box
10 Scorpions
Partner T-Spine Opener

(Specific)
Power Clean and Jerk Technique

STRENGTH
4 Rounds
Power Clean + Push Jerk
2 reps @ 75-80%
Immediately into;
15 Burpee Box Jumps (24/20″)
Rest 2 minutes between rounds

*20 minutes to complete. Try to keep the weight the same for all sets. Maybe like a 10# difference at most.

METCON
AMRAP x 10
-10 Power Cleans (95/65)
-10 Wall Balls (20/14)
-10 American KB Swings (55/35)
*Add 2 reps after every round.
*Super classic CrossFit workout today 🙂 Excited to see what you guys get on this.

EXTRA CREDIT
[Strength]
Power Snatch
2 reps @ 70%
2 reps @ 75%
2 x 1 @ 80%
2 x 1 @ 85%

Snatch Push Press + OHS
3+1 @ 70%
3+1 @ 75%
3+1 @ 80%
2 x (3+1) @ 85%

[Gymnastics]
Fat Arm Friday
27 – 21 – 15 – 9 – 6 – 3
Cals on Echo Bike
C2B Pull-Ups
Once that is completed…
20 Rope Climbs

[Accessory]
Fat Arm Friday Continued…..
3 Rounds Of:
20 DB Roll Overs (CLICK HERE)
20 DB Tate Press (CLICK HERE)
20 DB Floor Press
*Perform as complex laying flat on floor. The DBs won’t be super heavy.
Rest 2 minutes between Rounds.

[Engine]
Run
2 Sets
3 x 400m
Rest :40 between reps
Rest 3:00 between sets