DATE – Monday

 

Warm-up:

Dynamic gym lengths then:

2 rounds:

10 Band pull throughs

5 Dive-bomber pushups

 

Mobility:

Barbell triceps smash

Barbell shoulder extension stretch (palms down)

 

With a dowel, empty bar, or very light load (depending on your ability), perform 2 rounds of:

 

5 Clean Grip Deadlifts

5 Hang Jump Shrugs

5 Hang Clean Pulls

5 Hang Muscle Cleans

5 Front Squats

5 Hang Power Cleans

5 Hang Squat Cleans

 

Rest 2 min between rounds

 

WOD B)

CrossFit.com benchmark “Elizabeth”

 

21–15–9 reps of:

Clean (135 / 95) (Power clean is ok / preferred)

Ring Dip

 

 

WOD C)

3 x 10 strict toes to bar

(If you can’t do strict then kip / swing legs up, then slow & controlled down)