18/06/16

Posted on Posted in Workout of the day

CrossFit Taipan – CrossFit

Warm-up

Standard Warm-up 13 (No Measure)

3 rounds, 20 seconds on each:

Pushups

Kipping swing / Active hang

Single-leg deadlift

Lunges

Squats

QUALITY NOT SPEED!

Jerk barbell warmup (No Measure)

10 x strict press

10 x push press

10 x push jerk

Weightlifting

Split Jerk (1-1-1-1-1)

Intro and technique. Build to heavy single.

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups