Main – CrossFit
1: Crossover Symmetry (No Measure)
2: Squatting Quad Clean Warm up (No Measure)
3: Clean and Jerk (EMOM 8 minutes, ascend in weight every set)
0-4min : 2 reps
4-8 min: 1 rep
*ascend each set eventually to a near maximal CJ attempt
4: 400m Run (Time)
Max Effort 400m Run
10 x 400m sprint, rest 2:1 (as time allows)
If it takes you longer than 2 minutes (on average) to run a 400, then only do 6-8 400 m. Also, rest should not exceed 2 minutes.
All 400 meters are at 100% effort.
Are you doing the Outlaw Connectivity program?
Check this one out: http://theoutlawway.com/2014/06/02/140603-3/
It has made a HUGE difference for Coach Josh and Coach Janice in just two short weeks.
You can do this on your own at home or before/after class. It takes all of 10 minutes and the benefits are well worth it!
And it is FREE!!