In Blog, Workout of the Day

“If you ain’t pissed off for greatness, that just means you’re okay with being mediocre.” –Ray Lewis


Pre-Class Strength Training

EMOM 10: 2x Banded Front Squats

[Set-Up Heavy DBs with Light Bands, Fast is the Goal, Not Load)

E2MOM 12: 1x Clean and Jerk [Build to around 80%]

In-Class Session

Primary Strength Training

Take 16 Minutes to Build to a Heavy Clean and Jerk

Workout of the Day


Clean and Jerks [95/65]

Toes to Bar / Knees to Elbow

…Rest at 8:00…

Followed By


Hang Squat Clean Thrusters

Burpees over the Bar

Post-Class Accessory Work

3 sets:

8 x 2 Single Leg Weighted Split Squats

8 x 2 Single Leg Barbell RDL

8 x 2 Single Arm DB Presses

30x Banded Pull-Aparts

crofton crossfit

Recent Posts