17
Apr
Monday April 19
Crossfit Garage – CrossFit
Warm-up
3 RDS
25 Penguin Taps/25 SU/25 DU attempts (:30 max)
8 Clean Grip Straight Leg DL
8 Hang Muscle Clean
12 Elbow Punches
Weightlifting
E2MOM X 5
3 Clean Deadlift + 1 Power Clean (Building)
– build across 5 sets
*log heaviest 1×3 DL and PC in Bright Spots*
Deadlift
Power Clean
Metcon (AMRAP – Reps)
EMOM X 8
20 Double Unders + 1 Power Clean (205/145)
-Rest 1 min-
EMOM X 8
20 Double Unders + 1 Power Clean (225/155)
Rx+ 30 DU
SU 1:1
– Increase load on barbell during rest period
– Scale load as necessary
– Score: total reps completed (336 reps) (Rx+ 496 reps)
Bright Spot
Double-Unders
Cool Down
1 min Seated Forward Fold Stretch
1:00 Forearm Stretch
1:00 Knees to Chest Stretch