PERFORMANCE
Warm-Up.
One set of:
Row x 500m, nasal breathing only
Followed by…
Complete one to two sets of:
“Hunter’s Clean Warm-up”
Clean Grip Romanian Deadlift x 5 reps
Clean Pull x 5 reps
Front Squat x 5 reps
Hang Clean & Push Press x 5
Clean & Push Jerk x 5
Power Clean & Push Jerk x 5
Clean & Jerk x 5
Then…
A.
Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk x 1 rep
Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy.
B.
“2008 CrossFit Games Finale”
For time:
30 Squat Clean & Jerks (155/105 lbs)
Compare your results to May 2, 2022.
140#
5:30 rx
A. 145-165-175-185-195-205-215-225-235(F)-230
B. 7:33 Rx. Singles and slowed throughout.
A)up to 195, new PR
B)scaled to 135. 7:56
Emom 1:30 clean jerk
135 165 185 195 205
215 225 235 245 stopped
30 ground to over head 155
Knee is not feeling great to squat
4:51
A. 185/205/225/245/255/265/275/275/275/275 (Overhead is smoked with Gymnastics work)
B. 4:29 Rx (that squat part makes that a lot harder…woof)
Have a great day y’all
C. Invictus Core 2 WoD
D. Gymnastics 2 WoD
A. Up to 100% of 1rm
B. Rx 4:45, 15″ better than May 2