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Karen

P6 CrossFit – CrossFit

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Warm-up

0:00-10:00

3 Rounds:

1:30 Bike (Or cardio machine or Jog)

10 Single Arm Dumbbell Press R/L

20/ea Banded Lateral Side Step (Each Way)

20/ea Banded Monster Walk (Forward/Backward)

15 Banded Squats

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

“Diane” Scaled (Time)

21-15-9

Deadlift 155/ 105

Push-Ups

Clean and Jerk (3-3-3-2-2-2-1-1-1)

3×3+1 @70-75%

3×2+1 @75-80%

3×1+1 @80+

* This is pure strength. Work on technique and explosive lifts. Build by feel within the set ranges/percentages above

* All reps should be squat cleans. You can choose between push jerk or split jerk as needed

* Set 1 will look like 3 cleans then 1 jerk (on the 3rd clean). Do that for 2 more sets

* Set 4 is 2 cleans then 1 jerk (on the 2nd clean). Do that for 2 more sets

* Set 7 is 3 single Clean and Jerks

Accessories

50:00-60:00

3 sets

12 Chin Up

15 Weighted Hip Ext (OR Barbell good morning at light/moderate weight)

15 Bulgarian Split Squat R/L (light/moderate weight)

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