Thursday, 17 November, 2016
WARM UP – MOBILITY
Dynamic full body warm-up (include some hanging, beat swings/TTB prep)
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Warm-up / technique work on power clean + push jerk w/ empty barbell
WOD A
POWER CLEAN & PUSH JERK
In 12 minutes, build quickly to a moderate/heavy single: power clean + push jerk
Newer athletes keep it lighter and work on efficient technique in preparation for WOD B.
WOD B
CROSSFIT TEAM SERIES EVENT 7 (SCALED)
AMRAP in 20 min:
With a partner of similar abilities, alternate complete rounds of:
5 Clean and Jerks (135/95)
10 Toes to bar (Scale to K2E, hanging knee raise, or tuck-ups)
CROSSFIT TEAM SERIES EVENT 7 (RX)
AMRAP in 20 min:
With a partner of similar abilities, alternate complete rounds of:
5 Clean and Jerks (185/135)
10 Toes to bar
ACCESSORY
3 rounds:
8-10 GH Raises
45-60s FLR on low rings
2-3 Crossover Symmetry “Plyo” movements each round
