Friday - CrossFit

Talent Doesn't Lift Weights, You Do: Ignite Your Motivation

05/11/2016

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Coach's Warm Up/Mobility

Fast Barbell (1-1-1-1-1-1 @ 75% of P.CL)

1 Power Clean + 2 Split Jerks

This exercise is meant to develop and refine the split jerk.

Head through, fast feet, be explosive.

No more than 90 seconds between sets.

Metcon (AMRAP - Reps)

AMRAP 3:
5 Thrusters 95/65
5 CTB

Rest 3 Minutes

AMRAP 3:
5 Power Snatch 75/55
5 Burpees

Short. Sweet. Fast

Its going to burn, and your forearms will light up.

1 Round = 10 Reps

Post-Class Accessory

3x10 Dumbbell Bench Press
3x10 Single Arm Dumbbell Row

Dan Shrum