Friday Already…CrossFit

This week seemed to go by rather quickly.

Who will be up zooming and working out? Bob, Dave, Lacey, Nikki, Grace, and I.
Nikki had to leave shortly after we got started so I pray for her and whomever she had to go help.

General Warm-Up
1:30-2:00 row or bike easy
10/10 quadruped rotations
10 cossack squats
0:20 pike stretch + 10 pike compressions

Skill and Build Up
Clean Prep (10 lb db set)
20 front rack “in and outs”
5 hang high pulls
5 hang muscle cleans
5 hang power cleans
5 front squats
5 hang squat cleans

Build Up (10 lb db set)
3 hang power cleans + 3 front squats + 3 hang squat cleans, light load
3 hang power cleans + 3 hang squat cleans, light
1 hang power clean + 1 hang squat clean, moderate
1 hang power clean + 1 hang squat clean, use load slightly below work weight for day

Workout Part 1
Every 1:30 for 15:00 (10 sets)
hang power clean + hang clean (squat)

Minimal Equipment
Dumbbells (10 lb db set)
Every 1:30 for 15:00 (10 sets)
3-5 dumbbell hang power cleans + 3-5 dumbbell hang squat cleans

Accessory Work
4 rounds for Quality
6/6 barbell step-up
10 single leg strict toes to bar

Good work out to end the week. I would love to try a Saturday workout but my body seems to need a rest on the weekend.

Have a great day and a great weekend everyone!

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