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
b: Press to handstand (2-4 reps) -Mod with ball if needed
c: Snatch Balance (3x3) -pause in power
#workoutoftheday
