Friday, July 9

7
Jul

Friday, July 9

Crossfit Garage – CrossFit

View Public Whiteboard

Warm-up

EMOM X 6

Minute 1: :45 Row (Inc. pace each minute)

Minute 2: 6 PVC Pass Throughs + 6 Strict Press

Specific:

Split Jerk Prep

3×2 w/ 2 sec pause in dip and receiving position (One w/ empty barbell, Two building in weight)

Weightlifting

Split Jerk (1×1)

18 Mins to Build to 1RM

Timeline Breakdown:

Minutes 0-5→ Sets of 2 @ 50-75%

Minutes 5-10→ Sets of 1 Building to ~90-95%

Minutes 10-18→ ~ 3 Attempts at a 1RM

Metcon

“Up Stream” (AMRAP – Rounds and Reps)

AMRAP X 12

2 Shoulder to OH (155/105)

2 Cal Row

*Reps increase by 2 each round*
barbell received from the ground

Bright Spot

Push Press

Push Jerk

Split Jerk

Cool Down

3-way banded distraction shoulder stretch (:45/side)