FRIDAY

STRENGTH:

squat clean and jerk

7 x 1

CrossFit WOD:

amrap 10 min:

7 clean and jerk 115/75

30 air squats

10 ring dips

Rest 5 min:

amrap 10 min:

200 meter run

20 du’s

The workout is programmed light. This is a power clean and push jerk. I want to see full range of motion on the air squat. That means hip crease below knees. I will have a medball (butt ball) set up and will be using it for those not reaching full range of motion. No more crappy air squats!!! And full range of motion on the ring dip means the rings must touch the front of your shoulders. That is full range of motion on the ring dip.