Friday, 08.16.19

Matt & Jake taking a stroll. They along with some other fitness junkies will getting after it this Saturday at 10a; @crossFitFree. Join us!

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De-load week continues

A. Power Snatch + Hang power snatch ;

5 working sets

70%-75%-78%-80%-77%

B. Front SqT x 2 + Split Jerk;

5 working sets

@70-80% of max clean and jerk

C. Conditioning

6 clean and jerks @50-60% of max PC

1 min row @2k PR Pace

1 min bike legs only nasal breathing

Rest :90 x 4 rds

D. Becomplete

1a. Barbell curl x 5-7 reps

1b. Db alt curl x 12-16 alt reps

1c. Db triceps extension x 15 reps

X 4 supersets

2. Single arm DB tricep kick backs x 10 reps x 3 sets

3. Single ARM Db rows x 10 reps x 4 sets each side

4a. Chin over bar chin-up grip hold x :20-:30 (weighted where necessary)

4b. 25 band scap squeezes

X 4 sets superset

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