Workout
High Hang Clean (stand tall, very little leg movement…thing only shrug and elbows)
1 x5
Push Jerk + Split Jerk
1+1 x3
Do a HHCL then 1 Push Jerk followed by 3 Split Jerks using the same weight. DO NOT LOWER THE WEIGHT TO THE GROUND. Use a weight (65%-70% of your 1RM) that allows you to complete each round with a lot of speed!
MetCon
2x
1000 meter row
50 – 45 lbs Thruster 45 lbs
30 – Jumping pull-ups
KF after today’s WOD
KF’s Sweat Angel
Tabata Project
Push-ups
Push-ups
The following is from CrossFit HQ…enjoy.
overhead pressing
strict to 125
push to 165
split jerk to 195 (pr)
tabata kb (35lb) swings
score: 13