CrossFit – Tue, Feb 27

Westshore CrossFit – CrossFit

Warm-Up (No Measure)

3 sets:

:20 alternating Spiderman stretches

:20 up-downs

:20 PVC pass-throughs

:20 rest

3 sets:

:20 air squats

:20 burpees

:20 PVC shoulder presses

Build Up: (No Measure)

4 sets:

1-2 clean and jerks

Clean and Jerk

Every 2 minutes for 10 rounds:

1 clean and jerk

– Build to a 1-rep-max clean and jerk.

– Start with a moderate load (75% or more) and make small increases.

– Plan for the 8th set to be the heaviest to allow for a second attempt or back-off sets as needed.

Cool Down

Crossover Symmetry (B) (Checkmark)

Pick either the upper or lower setting for the bands. Complete 2-3 sets of either at 10 reps. Follow progressions on screen.