CrossFit
Strength
Push Jerk [Video]
Split Jerk [Video]
Every 90 seconds for 6 sets complete 1 Push Jerk + 2 Split Jerks.
Stay light this week and focus on improving technique.
Work around 60-70% of your heaviest overhead movement.
Conditioning
2 Rounds For Time:
• 20 Power Cleans (#115/80)
• 25 Pull-ups (10 Ring Muscle-ups for Rx+)
• 30 Box Jumps (24”/20”)
Bootcamp
A) 8 mins
P1: Bike/P2: Wall sit
*2 min rest
B) 5 rounds x30secs on/30 secs off) (20 mins)
Waves w/side lunges
Alt lungers w/waves
Squat jump + jumping jack
Side Shuffles
*2 mins rest
C) 2 rounds:
10 glute brudges w/2sec hold at top extention
20 Bike abs (rt+lt=1)
10 V-ups
20 Knee kicks + side raises (10 each side)
