Weightlifting
Power Clean (from blocks@(80%+Increasement)x1, Dropsetsx2x2)
(15min)
Drop sets@(-22#)
+5.5#/wk if workset >=176#
+4.5#/wk if workset <176#
Drop sets@(-22#)
+5.5#/wk if workset >=176#
+4.5#/wk if workset <176#
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 21
3 SB GTS 150/100
Then carry SB for 5m, then toss over the 4ft half/4ft tall bar. Then carry Sthe SB 5m back.
25 Abmat sit-up
3 SB GTS 150/100
Then carry SB for 5m, then toss over the 4ft half/4ft tall bar. Then carry Sthe SB 5m back.
25 Abmat sit-up
CrossFit Juke Joint 