Wednesday 190612

General Warm-up

400m Run

5/side alternating WMPS w/ PVC

2x Lunge Matrix/side


Build to working weight C&J for EMOM



Clean and Jerk

2 reps EMOM x 8 sets (8:00)

stay at same weight for whole EMOM– should be TOUGH but should hit all sets


Workout Of The Day

2 x 4:00 AMRAP

8 Power Cleans @155/105; 115/75; 85/55

10 Pull-ups; Assisted Pull-ups; Ring Rows


Accessory, Recovery, Community

3:00 easy cool down walk

Foam roll Lats


Supplemental Work


Run 15:00

*Every 3:00 stop and complete 40yd. Heavy Farmers Carry

Crossfit Enhance