Wednesday, December 8

6
Dec

Wednesday, December 8

Crossfit Garage – CrossFit

Warm-up (No Measure)

AMRAP X 7

50 ft. Spiderman Crawl

8 PVC Pass Throughs

8 Hang Muscle Cleans (bar)

8 Push Press (bar)

Split Jerk Prep:

1×3 w/ 3 sec. pause overhead (empty bar)

1×2 w/ 2 sec. pause (light load)

2×1 w/ 1 sec. Pause (moderate load)

Weightlifting

Split Jerk w/ 1-sec Pause Overhead (5×1)

*building

Metcon

Grettel (Time)

10 Rounds For Time:

3 Clean and Jerks (135/95 lb)

3 Burpees Over the Bar
To learn more about Grettel click here
*bar-facing burpees

Bright Spot

Split Jerk

Clean and Jerk

Push Jerk

Power Clean

Cool Down

1:00 Thread the Needle Stretch/Side

1:00 Knees to Chest Stretch