OPEN GYM – do your own thing
OR
GROUP PREP:
30 Seconds Arms Overhead Lunge
30 Seconds World’s Greatest
30 Seconds Russian Baby Makers
30 Seconds Plank Shoulder Taps
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
STRENGTH:
Olympic Cycling
On the 2:30 x 6 Sets:
3-Position Power Clean
Pausing Split Jerk (Drop Barbell)
Power Clean
Split Jerk
Set 1: 50% of 1RM CJ
Set 2: 55%
Set 3: 60%
Sets 4-6: Build to a Heavy Complex
WOD:
AMRAP 5:
600 Meter Run
1 Round of Chest to Bar Cindy
AMRAP Clean and Jerks (135/95)
Rest 5 Minutes
AMRAP 5:
400 Meter Run
2 Rounds of Chest to Bar Cindy
AMRAP Clean and Jerks (155/105)
Rest 5 Minutes
AMRAP 5:
200 Meter Run
3 Rounds of Chest to Bar Cindy
AMRAP Clean and Jerks (185/135)
CrossFit Reserve 