19. Juli 2024
Juli
19
CrossFit – Fri, Jul 19
Warm-Up
Warm-Up
1-2 ROUNDS (EASY FLOW)
10 Forward Arm Circles
10 Backwards Arm Circles
5/5 Moose Antlers
10 Alt. Groiners w/hip circles
10 Alt. Step-Overs
10 Kang Squats
Into…
AMRAP x 4 MINUTES
4 Low Landing Box Jumps
4 Empty BB Clean Deadlifts
4 Empty BB Strict Press Up & Overs*
*1 Rep = 1 Front Rack Strict Press + 1 Behind the Neck Strict Press
Strength – All
Clean and Jerk (5×3*)
Workout – Performance
6 ROUNDS FOR TIME (Time)
5 Power Clean & Jerks (155/105)
10 Box Jump Overs (24/20)
(Score is Time)
KG BB: (70/47.5)
Workout – Fitness
6 ROUNDS FOR TIME (Time)
5 Power Clean & Jerks (115/75)
10 Box Jump Overs (20)
(Score is Time)
KG BB: (52.5/35)
Optional Cool Down – All
2 SETS FOR QUALITY
10 SLOW Alt. Scorpions
15 Tib Raises
12 Alt. 90-90 Hip Rotations
-Rest as Needed b/t Sets-
(No Measure)
*Goal is 60-70% or Moderate. Option for Squat or Power. Does not need to be TNG.
(Score is Weight)
Week 2 of 6
Strength | Olympic Lifting Cycle