TUESDAY 1.22.2019

TUESDAY 1.22.2019

STRONG

Warm-up

Good Mornings 

Empty bar only

Go through ROM that does not compromise core stability

STRENGTH

Jumping Good Mornings 

https://www.youtube.com/watch?v=D5qah7d9OlQ&feature=youtu.be

Over 4 sets build to about 50% of your 1RM clean

Weightlifting

High Pull from above knee 

5 sets of 2 reps building to "heavy" for the day.

Weightlifting

Clean 

Build to 70-75% o 1RM

2 cleans EMOM

7 rounds

stay light emough to hit perfect positioning

METCON-BURN

MOBILITY

Barbell Ankle Stretch 

https://www.youtube.com/watch?v=9L5jOvJl5IY&feature=youtu.be

Thoracic Spine Barbell Stretch 

3 rounds 0:30/0:15

Front Rack Tricep rolling

External rotation at shoulder with PVC 

Metcon

CrossFit Games Open 17.5

10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders

*40 minute time cap