CrossFit - Mon, Feb 9

Warm-up

3 sets:
10 PVC pass throughs
10 PVC good mornings
10 PVC muscle snatches
10 PVC shoulder presses

1 set:
10 deadlifts (empty barbell)
10 clean pulls
10 muscle cleans
10 front squats
10 push jerks

then 50 jumping jacks

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Stimulus & Goals

• 2:00-7:00.
• Moderate loading.
• Fast-paced reps; touch-and-go and/or fast singles.

Strategy

• Come out of the gate with a large, but manageable, set; go for something that challenges your capacity but still leaves a few reps in the tank.
• Consider a set of 10, a short break, and then a set of 5. From here, you may choose to perform fast singles for the remainder of the workout.
• Remember to get your hands back on the bar. One more rep is one rep closer to the finish.

Heavy Twist

Every 4:00 x 4 sets:
8 hand-release deadlifts
Farmers carry (61 m)

Stimulus & Goals

• Heavy day with a twist.
• Challenging deadlift loading, but repeatable for 8 reps throughout.
• The hand-release in the set-up position should be just long enough for the bar to settle on the floor before initiating the next lift.
• Challenging, but unbroken, farmers carry on efforts throughout. Athletes can use any implement for the carries: dumbbells, kettlebells, farmers walk handles, etc.
• :15+ rest between the deadlifts and farmers carry each round.

Strategy

• Move as quickly as possible through each set while maintaining proper technique.