Strength & Conditioning:
Let’s spend 15min. trying to hit a max effort Power Clean & Jerk today. We haven’t done this in a while AND it’s going to help us out a lot for part B. 😉
30 Clean and Jerks, 135# / 95#
Time to test an old school CLASSIC! Your goal is to hang onto that bar for as many touch and goes as absolutely possible!
If you need to scale this, I would say to choose a weight that you could do 10 touch and goes with in a row if you had to.
PLEASE GIVE IT ALL YOU HAVE TODAY! This one is only as hard as you make it.
PUMP THE MUSIC and LET’S GO!
7min. to try and finish…
12 Weighted Seated Knee Tucks 10/5lbs.
12 DB Russian Twists with 35/25lb.
12 Bodyweight Sit-Ups
11 Weighted Seated Knee Tucks 10/5lbs.
11 DB Russian Twists with 35/25lb.
11 Bodyweight Sit-Ups
All the way to 1!Can you finish it!? Gunna burn 🙂
Grab A Chair!
Feet Elevated Dips Off The Floor
Split Lunges Off The Chair (L+R=2)**
Feet Elevated Sit-Ups (Feet on chair)
** On the Split Squats there is a 30X0 Tempo! (3 seconds down, 0sec at the bottom, explode up, 0sec. at the top, 3 sec. back down)
Elevated Dips Demo:
Split Lunges Demo:
Feet elevated sit-ups:
50 Push Press 45/30s
50 Cal Row
40 Second Plank
40 Double Unders
30 Plate Ground To Overheads 45/25lb.
20 Air Squats
20 Bench Tricep Dips
Max Up Downs!
Notice that there is a 1min. rest between each section.
How many up downs can you get at the end!? I also made it 7min. to mimic the old school Crossfit Open workout with 7min. of burpees 🙂
Da Daily D:
100 Double Unders
90 Air Squats
70 Alt. Hang DB Snatches 45/30lb
50 Clapping Flutter Kicks (L+R=2)
40 Renegade Rows (20ea arm)
30 DB Russian Twists 45/30lb. (L+R =1)
20 DB Power Cleans 45/30s
Fun chipper today! 🙂
Clapping Flutter Kicks: