CrossFit – Thu, Apr 3
2 ROUNDS
200m Run
10 Up Downs
5 Clean Deadlifts
10 Elbow Punches
10 Strict Presses
2 ROUNDS
100m Run
10 Toe Touch Jumping Jacks
5 Hang Muscle Clean → 5 Hang Power Clean in RD2
5 Push Press → 5 Push Jerk in RD2
Build to a 1RM Clean & Jerk
)
(Score is Weight)
Testing Week 1 of 7
Olympic Lifting Cycle
5 Power Clean & Jerks (155/105)
100m Run
(Score is Rounds + Reps)
KG BB:(70/47.5)
5 Power Clean & Jerks (115/75)
100m Run
(Score is Rounds + Reps)
KG BB: (52.5/35)
10 SLOW Alt. Scorpions
15 Tib Raises
20 Alt. 90-90 Hip Rotations
-Rest as Needed b/t Sets-
(No Measure)
NOTE — April’s extra credit focus will be building strength with the Snatch/ Clean Pulls + Kipping Skills & Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
8:00 of Yoga Flow…
1:00 Pigeon (R)
1:00 Dragon (R)
1:00 Pigeon (L)
1:00 Dragon (L)
2:00 Frog Stretch
2:00 Rebound
-Into-
5:00-10:00
Foam Roll Lats & Legs
(No Measure)
*Today’s Extra Credit should be done post 1RM attempt. Normally we will see Pull work/ gymnastics on this day but we have a big workout tomorrow and had a big lifts today so recover and get ready for tomorrow!
