CrossFit – Wed, Sep 7

Westshore CrossFit – CrossFit

Warm-Up

4 sets:

:20 air squats

:10 straight arm burpees

4 sets:

:20 bottom of squat hold

:10 burpees

Build Up

3 sets:

3 touch and go clean and jerks

WeightLifting

Squat Clean and Jerk (7 sets for load (7RPE):
3 clean and jerks)

Every 2:30

Build to a tough 3 reps.

Try to build to around 85% of your 1-rep max.

All reps should be performed as a touch-and-go style. No resting the bar on the floor between reps.

Accessory

Post WOD Accessory (AMRAP – Reps)

On a 3:00 clock for reps:

1:00 air squats

1:00 empty bar thrusters

1:00 empty bar overhead squats

– No rest between movements.

Cool Down

Stretch (Checkmark)

2 sets:

1:00 foam roll quads/side

15 reach-roll-lift on foam roller