05/19/2017

 In Blog, Workout of the Day

“You can’t get much done in life if you only work on the days when you feel good.” – Jerry West

Friday

Pre-Class Strength Training

6 x 2 Overhead Squat [@2.5.x.1.]

Muscle Snatch 4 x 1. 1.

Power Snatch 4 x 1. 1. [@70+%]

In-Class Session

Primary Strength

5 x 1. 1. Power Cleans

(Rest 60-90 seconds between sets)

Workout of the Day

3 Rounds for Time

400m Run

20x Kettle Bell Swings [73/53]

400m Run

20x Push-Presses [95/65]

Post-Class Accessories

3 sets:

8x Weighted GHD Hip Extension [@2.1.x.3.]

8x Strict Press Negatives [@3.1.x.1.]

crofton crossfit

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