Friday - CrossFit

Warming up For 14.3

Warming up For 14.3

Lat  Mash - Foam Roller
10 Pvc Pipe Pass Throughs
Pvc Wrist Mobility
Pvc External Rotation

HSPU Skill/ Strength (No Measure)

HSPU Skill/ Strength


Kipping Hspu
Kipping Deficit Hspu

5x5 Strict Hspu
rest 2min between efforts

*Use abmat to scale or add a deficit increase difficulty.
*These should be 5 challenging sets

Barbell Cycling

5 Muscle Cleans
5 Front Squats
5 Strict Press

Then 3 Touch and Go Reps or Clean and jerk until you reach desired WOD weight

Use this time to practice efficiently cycling the barbell

Death By Clean and Jerk (AMRAP - Rounds)

Death By Clean and Jerk 135/95

With a continuously running clock do one Clean and Jerk the first minute, two Clean and Jerk the second minute, three Clean and Jerk the third minute... continuing as long as you are able.

Use as many sets each minute as needed.
AMRAP - Rounds

Dan Shrum