Friday, July 23

21
Jul

Friday, July 23

Crossfit Garage – CrossFit

View Public Whiteboard

Warm-up (No Measure)

1:30 Bike @ Casual Pace

AMRAP X 5

10 Bootstrapper Squats

10 PVC Pass Throughs

10 PVC Around the Worlds

10 Cossack Squats

Weightlifting

1 Power Clean + 2 Jerks (6×1)

E2MOM x 6

*Building across all 6 sets*

– record last set

Metcon

Grace (Time)

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

Grace Altered (Time)

Grace Altered

For Time:

30 x Clean and Jerks at 55% of 1RM

RX+

use 80% of 1RM

Heavy Grace (Time)

For Time:

30 Clean and Jerks 185/135

Double Grace (Time)

60 reps of 135/95 Clean and Jerk

Bright Spot

Power Clean

Push Jerk

Split Jerk

Finisher

4 Sets

:30 Sec. Max Effort Echo Bike

1:00 Easy Pedal

Cool Down

1:00/side Thread the needle stretch

1:00/side Barbell Quad Smash