B. Clean + jerk + power clean x 1+1+1 x 3 sets - aim for 65-75% of C/J
C.
Run 400m
10 squat clean and jerks @ 135/95
Run 400m
10 squat clean and jerks @ 185/115
Run 400m
10 squat clean and jerks @ 225/155
*Rehab
A. Bench Press 70% x 3, 80% x 3 , 90% x 3+
C. Stiff Legged DL 3 x 6 - perfect form
B. "Black Jack" with deficit pushups - for time
D. Barbell curls 5 x 10
Finish with 15 minutes mobility work opening up your shoulders/chest/erectors and thoracic area.
Recipe of the week bitches - eat it up
I thought crossfit doesn't do barbell curls?
ReplyDeleteyou thought wrong
ReplyDeleteA)110 lbs felt super light. programming is obviously working.i feel super strong
ReplyDeleteB)245 lbs again felt super light. getting way better at these.
C) 16:44 don't run with knee sleeves on because its impossible to extend your legs le lulz.