Skill/Strength - 20 min *clean the bar into position Recovery Skill/Strength - 20 min Conditioning - 15 min *scale as needed 10min EMOM: CrossFit *clean the bar into position RecoveryCrossFit
Warmup/Preparation - 15 min
Bracing Sequence - 2min
Neutral Spine - 2min (Cat and Camel)
Bracing Application - 4min (Curl Ups, 20reps w/ Partner)
Dynamic Stretch - 7min
Jerk Balance 2,2,2,2,2
Conditioning - 15 min
6 Rounds for time:
"Graceful"
5 Clean & Jerks (95/135)
Rest 1min
In class recovery - 750 Row, damper at 1, easy pace
Outside class recovery - Thoracic Spine
Bootcamp
Warmup/Preparation - 15 min
Dynamic Warm Up
Press
Push Press
Push Jerk
AMRAP in 12min:
6 Push Press
12 Box Jumps (20/24)
24 Squats
Recovery
750m Row, damper 1, easy pace
Competitor
Accessory
*complete before class if possible
Odd minutes perform CTB Pullups (5-8)
Even minutes perform Kipping HSPU (5-8)
Skill/Strength - 20 min
Jerk Balance 2,2,2,2,2
Conditioning - 15 min
6 Rounds for time:
"Graceful"
5 Clean & Jerks (95/135)
Rest 1min
In class recovery - 750 Row, damper at 1, easy pace
Outside class recovery - Thoracic Spine