5/15/18 – CrossFit

CrossFit Workout of the Day:

Skill: (10 min)
Split Jerk Technique

Strength: (20 min)
1 power cleans + 1 front squat + 1 jerk
50/2 60/2 70/2 75/2 80/1 80/1

WOD: (20 min)
– For Time –
24 Cal Row (16 Cal Bike)
21 Thrusters (100/70)
18 Pull-ups

Rest 2 min

18 Cal Row (12 Cal Bike)
15 Thrusters
12 Pull-ups

Rest 1 min

12 Cal Row (8 Cal Bike)
9 Thrusters
6 pull-ups

[13 Minute Cap]

L1: light barbell, ring rows
L2: 75/55, Asst Pullups
L3: 100/70
L4: 115/75, Pullups -> CTB -> Bar MU
Comp: see comp class programming

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