JBLM CrossFit

WEDNESDAY, 17 August 2016

Warmup

Run 200M

1. Goblet Squats (athletes choice of weight)

2. 3 Minute Front Rack Mobility each side

2. KB Press (choose a weight to warm up the shoulders)

Fixing the Front Rack

Opening the Hips  

Strength/Skill

BEGINNER STRENGTH (alternating sets)

1a) Front Squat:  3 x 5

1b) Strict Pull Ups:  3 x Max Effort (add weight if able to perform more than 10 unbroken)

- Rest 1 min between all sets.

INTERMEDIATE STRENGTH (alternating sets)

1a) Front Squat:  3 x 5 @ 87.5% FS 1RM

1b) Supinated Grip Strict Pull Ups (“Chin Ups”):  3 x Max Effort (add weight if able to perform more than 10 unbroken)

- Rest 1 min between all sets.

WOD

5 rounds for time:

20 Ball Slams, 20/14#

50m Farmers Carry, 32/24kg (2x25m shuttle)

• Post time to whiteboard / comments.

Extra Work (Add to Main Session or Complete 4+ hours BEFORE Main Session):

WEIGHTLIFTING (if added to Main Session, perform first)

20 minutes to establish a 1RM Clean & Jerk.

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