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Friday 6/16/2017

 

https://usat.ly/2ssHkzv

Great read. Most crossfitters know this but good to be reminded.

Crossfit:

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of :

10 goblet squats

10 KB C&J

10 push ups

set of strict dips

Workout warmup:

Power clean

Warmup power clean then:

10 min EMOM:

5x3 working up to beginning workout weight

5x1 working up to a very heavy PC.

Workout:
AMRepsAP 4:00:
400m Run or 500/400m row
15 Burpees Over Bar
Max Power Cleans (115/75)
Rest 3:00
AMRAP 4:00:
400m Run
10 Burpees Over Bar
Max Power Cleans (135/95)
Rest 3:00
AMRAP 4:00:
400m Run
5 Burpees Over Bar
Max Power Cleans 155/115
 

O lift:

Bench Press

5x5 on the 3 min

Start at 70% and work up to a heavy 5 rep max for the day.

Skill:

5 rounds of

3 wall walks

15 GHD situps

Earlier Event: June 14
Thursday 6/15/2017
Later Event: June 15
Sunday Funday 6/18/2017