10
May
Clean and jerk sandwich
Midcoast CrossFit – CrossFit
(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