171016

Michael
Sunday, October 16, 2016 - 03:00

GW Performance - CrossFit


Warm-up

Clean & Jerk 1 (No Measure)


PRE CLASS



Trigger Lats, Hip Flexors & Glutes

Banded Couch x 45s ES

Banded Front Rack x 45s ES

Banded Straddle x 30s

______________________________



1 Round

Thoracic Extension on GHD x 30s

Pigeon Stretch on Bench x 30 ES

Floor Pec Stretch x 30 ES



1 Round

Mini Band Standing Clams x 10 ES

Mini Band Forward & Back Off-Axis Steps x 10 ES Each

Pause Ring Row x 8 (3s)

Banded Good Morning x 10

Strength

ALL: Front Squat (Build to 3RM @ 22X1)


Compare to 12/10



If you haven't participated in most of the recent squatting then do 5 x 3 / Across

Weightlifting

ALL: Clean and Jerk (Every 30sec: 30 x 1)


Compare to 30/09 & 10/10