Crossfit Garage – CrossFit View Public Whiteboard Warm-up Tabata x 2 (:20 on, :10 off) Sequence 1 Movement 1: Strict Press Movement 2: Up-Downs Sequence 2 Movement 1: Push Press Movement 2: Step-ups Specific: Jump and land with hands at the side X 5 Jump and land with hands at the front rack X 5 Jump, punch, and land X 5 Push jerk (Empty Barbell/PVC pipe) X 5 Push Jerk (5-5-3-3-1) – Today’s strength is designed to build to a heavy set of 5, 3, and 1 (not a 5RM, 3RM, and 1RM) – Take 5-8 minutes to build to a (moderate) starting weight since the goal is to build across all 5 sets Metcon (AMRAP – Rounds and Reps) WODAMRAP X 8 10 Ground to Overhead (95/65) 10 Burpee Box Jump Overs (24/20) Cool Down 3-way banded distraction shoulder stretch (:45/side) Bright Spot Clean and Jerk Power Snatch ()
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