Tuesday, December 12th 2023

WARM UP – pull up bar

50 bar taps

12 air squats

10 jump squats

8 burpees to 6″

MOVEMENT/MOBILITY – rings, pull up bar, barbell

12 ring rows, progress in difficulty

:20 dead hang

5 eccentric jumping pull ups

5 hanging lat activation

*grab barbell

10 slow motion high pull + turnover

3 x :10 Pause Back Squat

10 front to Back Rack Thrusters

10x back squats

PRIMER –

5 Hang Power Cleans

5 Push Jerks

3 Clean and Jerks

STRENGTH

EMOM x 5

2 Back Squats :01 pause in hole every rep @ 60-70%

then

In 5 Minutes

Build to heavy Back Squat with :01 pause in the hole.

GET FIT

For Time (14min CAP)

25 BF Burpees

20 Strict Pull-Ups (Rx+ 20 Bar MU)

25/20 cal echo bike

20 TnG Clean and Jerk @ 115/85 (sets no smaller than 5s)

25 BF Burpees

NOTES *Classic Crossfit Test