Monday, January 17

15
Jan

Monday, January 17

Crossfit Garage – CrossFit

Warm-up (No Measure)

1:30 Bike @ Casual Pace

AMRAP X 5

10 Bootstrapper Squats

10 Pass Throughs

10 PVC Around the Worlds

10 Cossack Squats

Weightlifting

2 Power Clean + 2 Jerk

E2MOM X 6

*building*

Metcon

Grace (Time)

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

Grace Altered (Time)

Grace Altered

For Time:

30 x Clean and Jerks at 55% of 1RM

RX+

use 80% of 1RM

Bright Spot

Power Clean

Push Jerk

Split Jerk

Clean and Jerk

Cool Down

1:00/side Thread the needle stretch

1:00/side Barbell Quad Smash

Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.
substitute burpees for pull-ups if you don’t have access to a bar