Thursday

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

3 Position Skill & Drill (No Measure)

x10

3 Point Cleans (No Measure)

x5

Mobility

In between lifting sets

Couch Stretch (No Measure)

Front Rack Mobility (No Measure)

Weightlifting

30 mins

Front Squat (1×1)

10 mins to work up to a heavy single

Clean (8 min EMOM – 2 reps per minute)

EMOM at 70-80% of 1RM – use 10-12 mins to work up to weight

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP
10 Pull Ups
10 Slam Balls (20/15)
10 Box Jumps (24/20)

*Substitute 5 Strict Pullups or 10 Ring Rows

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