7-17-2017

 In Workout of the Day

Whole Strength CrossFit – CrossFit

Warm-up

3 Muscle Cleans

3 Push Press

*Samson Stretch x 30s each leg

3 Power Cleans

3 Squat Cleans

3 Front Squats

3 Push Jerk

3 Split Jerks

Mobility

15 Cook Squats w. OH Reach

5 T-spine rotations on floor each side

Weightlifting Strength

Paused Back Squat (3 RM)

*Work up to a 3RM

*3 Sec Pause at the bottom

*Rest 2-3:00

Metcon

Metcon (Weight)

10 Min EMOM

6 Touch N Go Power Clean and Jerks 135/95 -Odd

10 Calorie Row- Even
*C&J must be unbroken

*Record weight for C&J

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