28
Sep
Thursday, September 30
Crossfit Garage – CrossFit
Warm-up (No Measure)
2 Rounds:
10 Cossack Squats
10 WB Thrusters
5 Push-Up to Pike
5 Strict Press
Specific:
1 Round with empty barbell:
8 Clean Grip DL
8 Clean Pulls
8 Muscle Cleans
12 Elbow Punches
8 Front Squats
8 Push Jerk
8 Power Cleans
8 Split Jerk
5 Squat Cleans
Weightlifting
1 Clean + 1 Push Jerk + 1 Split Jerk (8×1)
every 2:30 mins x 8 sets
build across sets – log heaviest
Metcon
PC WB EMOM (AMRAP – Reps)
EMOM X 10
Minute 1: 3 Power Clean + Jerk (185/125)
Minute 2: 15 Wall Balls
RX+ 205/145
Bright Spot
Clean
Squat Clean
Power Clean
Push Jerk
Split Jerk
Clean and Jerk
Wall Balls
Cool Down
1:00/Side Thread the Needle Stretch