CrossFit – Fri, Aug 8

BayWay CrossFit – CrossFit

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Warm-up (No Measure)

General Olympic lifting warm-up | 13:00

1 set:

600m run

3 rounds:

10 PVC pass-throughs

10 PVC muscle cleans

10 PVC shoulder presses

10 banded good mornings

10 banded side steps, right

10 banded side steps, left

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
– RX –

For time:

30 clean and jerks (95/135 lb)

– INTERMEDIATE –

For time:

30 clean and jerks (65/95 lb)

– BEGINNER –

For time:

30 clean and jerks (45/65 lb)

– MASTERS 55+ –

For time:

30 clean and jerks (65/95 lb)

Skill Work (Checkmark)

Pre-workout

Every 1:30 for 6 sets:

Sets 1 and 2: 3 power clean and jerks

Sets 3 and 4: 2 power clean and jerks

Sets 5 and 6: 1 power clean and jerk

Stretching (Checkmark)

1 set:

1:00 foam roll upper back

1:00 foam roll calf/side

– AT-HOME – (Time)

– AT-HOME –

For time:

50 DB power clean and push jerks (35/50 lb)

– Use two DBs.

Metcon (Checkmark)

3 sets:

12 close-grip bench presses

1:00 sandbag hold at the chest (100/150 lb)

– Increase the close-grip bench load as mechanics and strength allow. Use a weight that you can complete 12 reps in two sets or less.

– Use a challenging sandbag load that allows for unbrroken holds for the entire minute. If you don’t have a sandbag, use a d-ball, two kettlebells or dumbbells, or a barbell in the rack position.

– Do not push to failure unless you have a spotter. If you do not have a spotter, you can still perform the session, but leave some gas in the tank to avoid failure.

– Rest as needed between sets.