Clean and jerk sandwich

Midcoast CrossFit – CrossFit

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(No Measure)

Arrival:

1 mile run/1500 m row

Foam roll/trigger point

Calf stretch on wall

(No Measure)

Mobility:

Shoulder smash

Arm walk up wall

Forearm stretch (on knees, hands on floor facing away and then facing in)

4 way banded stretch (shoulder mobility)

Dynamic:

KB squat therapy

KB good mornings

Lunge and reach

2 sets of 15 jump squats

2 sets of 8 burpees

Added front rack mobility: (2-4 min)

Tricep smash

Banded tricep stretch

Clean, Front Squat, Jerk Complex (6 sets of 1 clean, 1 FS, 1 jerk (building))

Clean + Front Squat + Jerk
Sets: 6

Reps: 1 clean, 1 FS, 1 jerk

Build each round

Metcon (Time)

Clean and jerk sandwich

WOD:

(For time)

400 m run

50 D.U. (Singles)(50DU)(100 DU)

20 clean and jerk (95/65)(135/95)(155/115) scale back as needed

200 m run

20 burpees

Post WOD stretching B (No Measure)

Hamstring therapy on wall

Upward/downward dog

Couch stretch

Frog stretch