Crossfit Garage – CrossFit


2:00 Easy Bike, into:

2 sets:

10 PVC Pass Throughs

6 Kneeling SA Upside Down KB Press/per arm

10 Elbow Rotations

5 Strict Press


Push Jerk (5×4)

athletes may build across the sets

– log heaviest 1×4


Sprint Clean + Jerk Ladder (Weight)

On a 10:00 clock:

– Start at 50% of your 1RM (C+J)

– You may only make 10lb (total) jumps at a time

– You must complete one rep before moving up in weight

– You may rest as much or as little as you want

– Score is your TOTAL combined weight lifted (all your completed lifts added together)

Cool Down

1:00 Banded Shoulder Distractions /side

Bright Spot

Power Clean

Clean and Jerk

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