Thursday 160120

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds of:

10 Good Mornings

10 Light Kettlebell Swings

5 Push Ups

5 Squat Jumps

Class

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Weightlifting

WL: Pause Jerk (5-5-5)

5RM, 5 @ 95%, 5 @ 90%

WL: Snatch Push Press + Overhead Squat ( 4+4 – 4+4 – 4+4)

4+4RM, 4+4 @ 95%, 4+4 90%

WL: Back Squat (3-3-3-3-3)

100% of Monday’s heavy BS set x 5 x 3

WL: Pause Back Squat (3-3-3)

80% of today’s BS wt x 3 x 3

Pause jerk: pause in the bottom of the dip for 2 sec before driving and finishing the jerk.

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