Tue Jan 14, 2020

Program: CrossFit

:60 Tricep Smash
:60 Banded Front Rack Fixer
10 PVC PNF Front Rack Stretch

Then

2 Sets
8 Barbell Deadlifts
6 Hi-Hang Muscle Cleans
5 Front Squats
2 Low Hang Squat Cleans 

5x 1 Tempo Clean Deadlift + 2 Low Hang Sq Cleans + 1 Push Jerk

5 Sets
1 Tempo Clean Deadlift @ 5sec
2 Low Hang Sq Cleans
1 Push Jerk 

8min Hero

8 Min Amrap
"DT"
12 Deadlifts @ 155/105
9 Hang Power Cleans
6 Push Jerks


* DT is a classic CrossFit benchmark hero workout. This barbell workout will test your ablilty to move a efficiently and fast. In the time you should be able to complete 4-5 rounds. Scale the weight to maximize your intensity. 


2 Sets
:30 Medball Adductor Squeeze
15 Single Leg Glute Bridge  (each)
10 Bird Dog (each)

Then

:60 Ham Smash
:60 Glute Smash