07/09/2018

Storm King – CrossFit

Warm-up

Tempo Plate & Barbell WU (No Measure)

3 Rds (12 min TC)

All squats at your lowest depth

5 Squats Heels on Plate

5 Squats Heels off Plate

5 Squats Toes on Plate

5 Squats Heels off Plate

Accumulated 1 min sitting in Hero’s Pose.

5 BN Close Grip shoulder windup

5 BN Close Grip Shoulder press to extension

5 BN Reverse Snatch Grip press to extension

Skill

Skill Tall Jerk (No Measure)

Tall Jerks

https://www.youtube.com/watch?v=48h5_Br5q_w

Skill Jerk Balance (No Measure)

Jerk Balance

https://www.youtube.com/watch?v=XLGOJ9FZW3U

Weightlifting

Clean and Jerk

Every 2 minutes, for 24 minutes (12 sets):

Clean & Jerk x 1 rep

Build over the course of the 12 sets to today’s heavy.

Metcon

Must be two movements, no clusters.

SK: Metcon (Time)

Storm King – Competitor

“2008 CrossFit Games Finale”

For time:

30 Squat Clean & Jerks (155/105 lbs)

PP: Metcon (Time)

Pyramid Peak – Performance

For time:

30 Squat Clean & Jerks (135/95 lbs)

SR: Metcon (Time)

Spruce Railroad – Fitness

For time:

30 Squat Clean & Jerks (95/65 lbs)

Leave a Reply

Your email address will not be published. Required fields are marked *