CrossFit:
Front Squat
Build to a Heavy Single
Funny Bone
21-15-9:
Kettlebell Swing (70/53)
Box Jump Overs (24/20)
Front Squats (135/95)
Jerk Technique
A) Press in Split - 5 Sets of 3
B) Tall Jerk - 5 Sets of 3
C) Pausing Split Jerk - 5 Sets of 2
On the 0:00
On the Minute x 11:
On the 0:00... 1 Clean and Jerk @ 70%
On the 1:00... 1 Clean and Jerk @ 75%
On the 2:00... 1 Clean and Jerk @ 80%
On the 3:00... Rest
On the 4:00... 1 Clean and Jerk @ 75%
On the 5:00... 1 Clean and Jerk @ 80%
On the 6:00... 1 Clean and Jerk @ 85%
On the 7:00... Rest
On the 8:00... 1 Clean and Jerk @ 80%
On the 9:00... 1 Clean and Jerk @ 85%
On the 10:00... 1 Clean and Jerk @ 90%
On the 15:00
On the Minute x 5:
1 Front Squat
On the 30:00
21-15-9:
Kettlebell Swings (70/53)
Box Jump Overs (30"/24")
Front Squats (135/95)
Body Armor
3 "Giant Sets":
20 Single Arm Dumbbell Presses
20 Dummbell Bent Over Rows
10 Front Rack Dumbbell Reverse Lunges
10 Hang Dumbbell Reverse Lunges
Synergy:
Press Strength
3x20 DB Press
Then,
Zeus
4 Rounds for Time:
10 Bench Dips
10 Hand Release Pushups
10 Burpees
10 Calorie Assault Bike