CrossFit – Fri, Dec 12

Bodyheat and Mobility

1:00 – 2:00 Cardio Choice

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:30 Up Dog to Down Dog

:30/:30 Active Pigeon Pose

:30/:30 Samson Stretch Hold

10 Alternating Scorpions

10 Alternating Iron Cross Stretch

2 Sets, Empty Barbell

5 Bradford Press with Lockout

:20 Behind the Neck Elbow Punch Throughs

3 Front Squats

5 Bradford Press with Lockout

3-5 Behind the Neck Press in Split

2 Split Jerk with 3-5 sec Pause in the Catch

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Add Loads

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2 Pause Front Squats (2sec)

Split Jerk w/2 sec Pause in Catch

3 Front Squats

Split Jerk w/2 sec Pause in Catch

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Add Loads up to 65% as 2 Front Squats + 1 Split Jerk

For Quality

3 Sets:

12-15 Medball Leg Extensions

10/10 Seated Single Arm Dumbbell Press

For Time

20 Squat Cleans @ 135/95

2000m Row

20 Clean & Jerks @ 135/95#

L2:

Barbell @ 115/75#

L1:

10 Squat Cleans @ 95/55#

1000M Row

10 Cleams & Jerks @ 95/55#

RX+:

Barbell @ 175/135#

10/10 Quadruped Adductor Hip Rock (5s Pause)

1:00/1:00 Half Kneeling Hamstring Stretch

1:00 Down Dog Calf Stretch

1:00 Saddle Pose