Warm Up:
20 minutes of Running Drills
Workout:
Power Clean 10 x 2 @ 60%
Rest 1 min
"Nancy"
5 Rounds
400m Run
15 OHS 95/65
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Coaching Points:
-Constant movement on Drills, even if its just working on 2-3 different ones.
-60% on PC, don't try and increase weight because you "feel good." TNG
-Squats need to be UNBROKEN and 95/65 for the entire 5 sets, NO exceptions. If you can't OHS 95/65 unbroken for 5 sets, then do Front Squats instead. Unbroken @ the Rx weight is the goal of today!
Barbell Shrugged Episode 82
What All CrossFitters Should Know About Running w/ Brian MacKenzie
3 rounds
ReplyDelete20 butt kicks per leg
15 leg pulls per leg
10 min EMOM
2 power cleans @ 135#
Deformed Nancy 5 rounds
400M run
15 front squats @ 95#
Time - 14:46
Oh and 3 muscle ups
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