Register For Your Session: https://get.mndbdy.ly/6zAE4INHH6
Classes are limited to 18 athletes a class. You must register to attend.
CROSSFIT
STRENGTH
In 20:00…
CLEAN & JERK
*All %’s are based off of 1RM Clean and Jerk
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
3 Reps @ 75%
3 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85%
1 Rep @ 85%
Rest 1:00-3:00 Between Sets
*Reps can be performed as touch-n-go or singles.
*If you miss more than 3 reps at any percentage, stop there.
*Perform Clean & Jerk as …Squat Clean + Split Jerk.
*If needed - Power/Squat Clean + Push/Split Jerk
WOD:
AMRAP in 6:00
Max Wallballs 20/14
ON THE MINUTE (Starting at 0:00)
5 Clean & Jerks 115/85
GOAL: 60 - 90 Reps
SCALING:
WALLBALLS
-Reduce Medball Weight
-Single DB Thrusters
CLEAN & JERKS
-Reduce Weight
-Reduce Reps
COMP:
Clean & Jerks 135/95
MOBILITY
Child’s Pose - 1:00
Shoulder To Floor - 1:00/each side
Wrist Stretches - 1:00
Down Dog - 1:00
Twisted Cross - 1:00/ each side
Couch Stretch - 1:00/ each side
Pigeon Pose - 1:00/ each side
Spiderman Hold - 1:00/ each side
Frog Stretch - 1:00
Standing Forward Fold 1:00
DO MORE. BE MORE. GIVE MORE. LIVE MORE.
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