Thursday, September 30

Crossfit Garage – CrossFit

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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