5/14/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

Shoulder Warm Up (No Measure)

400M Run

10 Band Pull Aparts

10 Shoulder Pass Throughs

10 Prone Snow Angels

10 Inch Worms

20 Backstrokes

warmup: split jerk tech (No Measure)

work on split jerk, if lacking mobility perform push jerk

Split Jerk (8×1 (80-90%) superset with DB split squat)

DB split (bulgarian) squat (8×3 (per leg))

https://www.youtube.com/watch?v=NLGzvyPFUDw&feature=youtu.be

Metcon (Time)

5 rounds – perform outdoors

9 Deadlifts (135/95) Rx+ (165/115)

6 Hang Power Snatches (same)

3 Overhead Squats (same)

Metcon (Time)

Cash Out – 3 sets of

12 narrow grip chin ups

400m run

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