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MONDAY 180521

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

15 Banded Good Mornings

Group…

Run 200m

10 Dislocates

10 Good Mornings

10 Behind the neck PVC presses

10 Squats

10 Jumping Spiders

45 Sec Handstand hold

Review the Clean and Jerk

 

Strength and Skill:

Every 90 seconds, for 18 minutes (12 sets):
Clean & Jerk x 1 rep

Build over the course of the 12 sets to today’s heavy.

 

Fitness:

Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:

Kettlebell Swings
Goblet Squats
Push-Ups

 

Performance:

“2008 CrossFit Games Finale”
For time:
30 Squat Clean & Jerks (155/105 lbs) (This should be about 60% of your 1RM or less not to exceed 155/105)

Time cap of 12 minutes.

 

Mobility:

Mash Quads

Roll Posterior

LAX to Shoulders and Traps

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