CrossFit Thursday


Strength

High-Hang Clean (5x3@>75% of 1RM clean)

-1 second pause in bottom of clean - Get comfortable in the bottom of squat -Attempt slightly more load than last clean session - Max out this session -Quadruped Hip Rocks x 5/leg between working sets

Metcon (AMRAP - Rounds and Reps)

PARTNER WORKOUT 20 minute partner AMRAP: 50 box jumps (24/20) 50 toes to bars 100 dumbbell step-ups (total, 50 / leg) 50 calorie row RX Dumbbell weight: 45/30 **Weight for dumbbells should be moderate to heavy **Split reps evenly between partners **Only 1 partner works at a time

Extra Work

a: Ring Pull Up (3x3-5)

-explosive from flexed hang -Maintain hollow position - Self spot with feet or add load as needed https://www.youtube.com/watch?v=c9XEeTuzq7s&feature=youtu.be

b: Press to handstand (2-4 reps)

-Mod with ball if needed https://www.youtube.com/watch?v=ovyG1n6Mh_g&feature=youtu.be

c: Snatch Balance (3x3)

-pause in power https://www.youtube.com/watch?v=Mq_NIhD8QHg&feature=youtu.be

#workoutoftheday

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