CrossFit:
Deadlift
Build to a Heavy Set of 3
Dead Head
4 Rounds:
21 Deadlifts (135/95)
15 Box Jump Overs (24/20)
9 Push Jerks (135/95)
Power Clean
7 Sets:
1 Pausing Power Clean
1 Power Clean
On the pausing power clean, we have three distinct pauses. Hold in each for a solid two seconds before continuing.
Pause #1 - Knee Level
Pause #2 - Mid-Thigh (jumping position)
Pause #3 - Quarter Squat (receiving position)
Set #1 - 50% of 1RM Power Clean
Set #2 - 55% of 1RM Power Clean
Set #3 - 60% of 1RM Power Clean
Sets #4+5 - 65% of 1RM Power Clean
Sets #6+7 - 70% of 1RM Power Clean
Slingshot
5 Rounds:
40 Double-Unders
5 Power Cleans (155/105)
7 Bar-Facing Burpees
Rest 1:00
Recovery Bike
20:00 Recovery Effort
On the 5:00, 10:00, and 15:00:
20 GHD Sit-Ups
20 Hip Extensions
Synergy:
Forest Gump
5 Rounds for Time:
30 Shuttle Sprints
100 Jump Rope
30 Plate Ground 2 Overhead