Friday, June 18

Crossfit Garage – Remote Coaching

View Public Whiteboard

Warm-up (No Measure)

GENERAL

3 RDS

10 Kip Swings (Start small and build bigger each round)

10 Scap Pull-Ups

10 Strict Press

SPECIFIC

Split Jerk Prep

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

Skill/Strength

Skill/Strength

E3MOM X 5

4 DB Push Jerk + 2 DB Split Jerk (Heavier than last week if possible)

Metcon (AMRAP – Rounds)

AMRAP X 9

10 Hang DB Clean and Jerk (50/35)

10 Bent Over Rows

Cool Down

1:00 Forearm Stretch

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