16
Jun
Friday, June 18
Crossfit Garage – Remote Coaching
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)