*Announcement* Great job everyone on the CrossFit Total this past week, we saw some huge PR’s after this last cycle! These next two weeks are focused on transitioning our bodies from 1 Rep Maxes to more conditioning. We begin our CrossFit Open Prep cycle after these transition weeks so be ready!
Strength
EMOM for 7 min:
1 Power Clean + 3 Push Jerk
MetCon
“That’s so Fetch”
Rx
Complete the following for time:
Buy-In – 800m Run
2 Rounds of:
20 cal Row
20 Push Jerks 115/75
then
Cash-Out – 800m Run
L2
800m Run/1.2mi Bike
Push Jerks @ 95/65
L1
800m Run/1.2mi Bike
Push Jerks @ 75/55
Barbell
6 Sets of:
Clean Pull + Power Clean + Clean @ 70-80%
5 Sets of:
Clean Deadlift with 2 sec pause mid thigh & 5 sec lowering x 2 @ 85%
3 Sets of:
Russian Twists x 20/20
We start the class with an EMOM focused on Push Jerks. The warm up will include review and practice of the technique before getting into it. Work up to a moderate to heavy weight, but don’t compromise technique. Form is the goal here.
The MetCon is 2 rounds of a quick couplet of Rowing and Push Jerks, sandwiched by 2 not so quick Runs. I recommend taking that first Run at a moderate pace, getting started with the Row as soon as you get back. Bring the intensity on those two rounds and try to hang onto that barbell for the Push Jerks; 20 is a lot of reps but try to finish it in as few sets as possible. The last 800m Run is meant to be an all-out effort. Get started on the run right away. If you need, take that first 400m at a moderate pace to bring yourself back mentally then hit that last 400m HARD.