FitCity CrossFit – CrossFit
*HAPPY BIRTHDAY ALYSSA!!
Warm-up
Warm-up (No Measure)
2 min double under practice
AMRAP 2
10 wallballs
10 KB SDHP
5 KB clean & press each arm
Squat & Shoulder Prep
Weightlifting
Clean and Jerk (1×1)
*Spend 10 minutes on C&J skill at a light to moderate weight. Then, spend 8 minutes working up to a heavy single clean and jerk for the day.
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
*compare to 7/28/15
Extra Credit
Warm-up (No Measure)
a) Bent Over Rows x10-12
b) Rear Delt Raises x10 (2 ct hold at top)
c) Bicep Preacher Curls x10-12
d) Standing Dumbbell Tricep Extension x10-12
Recent Comments