Wednesday 1/2/2019

 

 

 

HAPPY 2019,  WHO’S GOT GOALS?  CLEANER EATING, INCREASING ENERGY, CUTTING OUT SUGAR, ALCOHOL AND SODA’S  OR INCREASING HYDRATION?  INCREASED STRENGTH GAINS, STAMINA OR MAYBE SHOWING UP 4 OR 5 DAYS A WEEK TO CROSSFIT?  WELL THERES NO BETTER TIME THAN THE PRESENT, LETS DO THIS .

 

ALSO,  JUST A REMINDER FOR THOSE WHO ENDED THEIR YEARLY MEMBERSHIP SEE LENETTE OR JAMES TO RENEW OR TO FILL OUT  A FORM FOR MONTHLY MEMBERSHIP

 

WARM UP 1 ROUND

200 m run

10 leg swings

10 airsquats

1 Inchworm + Pushup (5,4,3,2,1)

10 Walking quad stretch

10 ring rows

 

Barbell Warm-up
2 Rounds for quality:
5 Hang muscle snatches
5 Overhead squats
5 Good mornings
5 Back squats
5 Push jerk
5 Front squats
5 Hang muscle cleans
5 Thrusters

 

CLEAN AND JERK –

Warm Up Sets:
EMOM for 3:00 (3 sets):
1 Clean & jerk
Set 1: @ 35% of 1RM clean & jerk
Set 2: @ 50% of 1RM clean & jerk
Set 3: @ 65% of 1RM clean & jerk

BACK SQUAT –
Warm Up Sets:
EMOM for 2:00 (2 sets):
2 Back squats
Set 1: @ 55% of 1RM back squat
Set 2: @ 65% of 1RM back squat

WOD

AMRAP 10:00 of “Cindy”

5 Pull ups

!0 push ups

15 Airsquats

 

CLEAN AND JERK – WEIGHTLIFTING

1:00 Rest after “Cindy” then,

Every 2:00 for 14:00 (7 sets):
1 Clean and jerk
Sets 1-2 @ 75%
Sets 3-4 @ 80%
Sets 5-6 @ 85%
Set 7 @ 90%

 

BACK SQUAT – WEIGHTLIFTING

Every 2:00 for 12:00 (6 sets):
2 Back squats
Set 1 @ 75%
Set 2 @ 80%
Sets 3-4 @ 85%
Sets 5-6 @ 90%

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