CrossFit
A. Split Jerk
EMOM 10; 1-2 Reps Building
5 REFT
6 OHS 115/75
12/9 Cal Bike
9 HSPU
rest 2 mins
Intermediate Option:
6 OHS 95/65
12/9 Cal Bike
9 HR Push Ups
rest 2 mins
Beginner Option:
6 Front Squat 75/55
12/9 Cal Bike
9 Knee Push Ups
rest 2 mins
Purpose and Desired stimulus:
– intervals using open moves
– choose a level that allows you to move fast
– split jerk: OH strength; dynamic strength; Oly practice
MFit
Warm up: 2 round
0:30 arms, 0:30 arms and legs bike
Band pull aparts x10
Burpee to target x5
Banded SA OHP x 10e
4 rounds:
A1. 1/2 Kneeling SA OHP x8-12e
rest 0:30 seconds
A2. Renegade rows x8-12e
rest 1:00
4 rounds:
B1: Strict pullups x8-12
rest 1:00
Conditioning: 24-18-12
DB alt. snatch
Burpee over dbs
Mobility:
1/2 Kneeling Wall T spine rotators x10e