August 7, 2017

6
Aug

August 7, 2017

GROUP WARM-UP
2 rounds of:
10 Lunges
10 Quarter Squat Jumps youtu.be/7CaqcZ8_Vls
10 Strict Press with Barbell
10 Push-Press
:30 Soleus Stretch Each Leg
+ Trainer-led Jerk drills

BARBELL
6X2 Split Jerk @ Moderate-Heavy Load
5×3 Back Squat @ 85%

ALTERNATE BARBELL
6X2 Split Jerk @ Light/technical load
Sandbag Squats 5 x 5 Heavy as possible

UNILATERAL LEG/ FRONT RACK WORK
3 sets of:
6 Each Leg Goblet Cossack Squat https://www.instagram.com/p/BXLRzFyAlPP/ 
**Scale is without weight or with bench/bar for support

PULLING STRENGTH WORK
3 sets of:
10 Single-Arm Ring Rows each arm
8 Dumbbell Rows each arm
https://www.instagram.com/p/BXAuwQWAd4o/?taken-by=functional.bodybuilding

FINISHER
Max Calories in 3 Minutes on Assault Bike

HAPPY BIRTHDAY TO JON FLICK!

Chuck CrossFit Games Update
Chuck finished 12th overall…that means he’s the 12th fittest man over 60 in the world! Full report later this week by Liz.