Tuesday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll

Lacrosse Ball Shoulders and Glutes

10/10 side plank clamshells

20 glute bridge

30s FLR

10 table in table out

Barbell Warmup

Weightlifting

Power Clean and Power Jerk (6 rounds 90s of 4 PC+PJ (1.1.1.1))

6 rounds Every 90 seconds 4 PCPJ
format 1.1.1.1

1 power clean + 1 power jerk, drop bar reset and repeat for 4 total reps

Power Jerk:

https://youtu.be/XtRq5jzUHqE

Conditioning

Metcon (Time)

3 rounds for time

20 wall balls 20/14

20 box jumps with step down 24/20

30″ box jumps not allowed.

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