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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