Friday August 20, 2021

Warmup

2 Rounds:

Russian Single Arm KBS

KB Hang Clean

Hollow Hold

Arch Hold

V-ups

Scapular Pullups

Mobility

Child’s Pose 1:00

Banded Ankle Mobility :30/Side

BB Warmup

5 reps of each:

Elbow Rotations

Shrug

High Pull

Muscle Clean

Power Clean

Front Squat

Split Jerk

Skill/Strength

EMOM 10

1 Clean + 1 Hang Clean + 2 Jerks

Heaviest possible with good form.

WOD

CrossFit Open 17.3

AMRAP 7

Clean and Jerks (135/95)

Toes to Bar

3/6/9/12/15/etc.

F:  kb swings; medball v-ups

P1/C:  as written

P2:  95/65; hanging knee raises

Then (optional)…

Benchmark Row

500m; 1000m; 2000m; 5000m

Pick one and write down your time so you have a benchmark for when we retest.