4/14/2017

 In Blog, Workout of the Day

“You can look for external sources of motivation and that can catalyze a change, but it won’t sustain one. It has to be from an internal desire.” –Jillian Michaels

Friday

Pre-Class Strength Training

Take 15 minutes to Build to a Heavy Snatch

Take 15 minutes to Build to a Heavy Clean and Jerk

In-Class Session

Primary Strength Work

Take 15-20 Minutes to Build to a Heavy Split Jerk

Workout of The Day

5 Rounds for Time:

3x Power Clean and Jerks [155/105, 125/85]

6x Deadlifts

9x Burpees over the Bar

30x Double Unders

Post-Class Accessory Work

3 sets:

15x Weighted Back Extensions

15x GHD Pulses + 15 seconds Hollow Position at the GHD

crofton crossfit

Recent Posts