CrossFit – Fri, Aug 8

    South Park, Potrero Hill – CrossFit

    Warm-up (No Measure)

    General Olympic lifting warm-up | 13:00

    1 set:

    5:00 slow run, bike, row, or ski

    3 rounds:

    10 PVC pass-throughs

    10 PVC muscle cleans

    10 PVC shoulder presses

    10 banded good mornings

    10 banded side steps, right

    10 banded side steps, left

    Grace (Time)

    For Time:
    30 Clean and Jerks, 135# / 95#
    – RX –

    For time:

    30 clean and jerks (95/135 lb)

    – INTERMEDIATE –

    For time:

    30 clean and jerks (65/95 lb)

    – BEGINNER –

    For time:

    30 clean and jerks (45/65 lb)

    – MASTERS 55+ –

    For time:

    30 clean and jerks (65/95 lb)

    Skill Work (Checkmark)

    Pre-workout

    Every 1:30 for 6 sets:

    Sets 1 and 2: 3 power clean and jerks

    Sets 3 and 4: 2 power clean and jerks

    Sets 5 and 6: 1 power clean and jerk

    Stretching (Checkmark)

    1 set:

    1:00 foam roll upper back

    1:00 foam roll calf/side

    Week Preview

    Sat- Partner WOD- T2b/ DB squats/ bike

    Sun-Light power snatch/ burpee

    Mon-Run/ power cleans

    Tues-Ring MU/ box jumps

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