07.24.18
Warm Up
2 Rounds:
250 Meter Row, 6 Spiderman and Reach
250 Meter Row, 5 Russian baby makers
250 Meter Row, 4 Inchworms
In each row, gradually build from a slow pace to a medium pace.
Power Clean and Jerk Warm-Up
Completed with an empty barbell:
5 Good Mornings
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Push Presses
5 Hang Muscle Cleans
5 Split Jerk Strict Presses (press from spit position)
Build steadily through the following complex:
1 Hang Muscle Clean
1 Muscle Clean
1 Hang Power Clean
1 Power Clean
3 Split Jerks
Mobility:
hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?saved-by=tangletowncrossfit
wrist flow https://www.instagram.com/p/BevdU-7BzT9/?saved-by=tangletowncrossfit
banded shoulder stretches with the thera band
1. W's
2. pull aparts
3. diagonals
4. pass thrus
WOD
Take 20:00 to find today's heavy on this complex:
4 deadlifts
3 hang power cleans
2 front squats
1 shoulder to overhead
POST WOD
A. every :90 for 3 sets tuck L-sit on parallettes
B. 30 reps tuck rock to tuck sit https://www.youtube.com/watch?v=EtIa7Xt54kY&feature=youtu.be