CrossFit – Fri, Sep 8

Westshore CrossFit – CrossFit

Warm-Up

On 11 Min Clock: (No Measure)

1 set:

5:00 slow run, bike, row, or jump rope

3 rounds:

10 PVC pass throughs

10 PVC good mornings

10 PVC muscle cleans

10 PVC shoulder presses

Loading & Cycling

3 sets:

6 unbroken clean and jerks

– Increase weight each set.

WOD

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
— Retest from August 4, 2023.

SX:

For time:

30 clean and jerks (65/95 lb)

Post WOD Strength

Clean and Jerk (On a 10:00 clock:
Build to a heavy power clean and push jerk)

Cool Down

Theragun Recovery (Checkmark)

Spend 3-8 minutes with the Theragun. Address any sore areas post WOD.