291016

Michael
Friday, October 28, 2016 - 03:00

GW Performance - CrossFit


Warm-up

Clean Prep (No Measure)


30-60 sec each:



Banded Extended Front Rack Stretch

Lats on bench

Wrist flexion/Extension

'Thread the needle' each side



2 Rounds:



3 Vertical Jump

6 Paused Bulgarian ES

9 Air Squat

12 Push plus



2 Rounds for quality:

10 Paused Ring Row

10 Cossaks

Weightlifting

GW Clean & Jerk Progressions (No Measure)


Power - Pull (jump - shrug)

Hang - Power (transfer weight in feet)

Muscle Clean

Pull Unders

Hang Power Clean + Push Press

Power Clean + Jerk

Tempo (squat) Clean + Jerk

ALL: Clean and Jerk (Build to 1RM (18:00 time cap))

Metcon

ALL: Metcon (AMRAP - Rounds and Reps)


Partner WOD



10:00 AMRAP



5 Hang Power Clean (62.5kg / 42.5kg)

5 Front Squat

5 Push Jerk



P1 = Barbell

P2 = Run 200m



Scaling:

Weight