In 10 Minutes, Work up to a heavy single in the following complex:
- Power Clean + Hang Squat Clean + Front Squat + Jerk
Start around 60% of your 1RM C&J and build as able. Work up to something challenging for the day, but not a max.
Then, at 15:00 Mark:
- Burpee x 2-4
- Slam Ball (20/15) x 5-7
- Lateral Bar Burpee x 4
- Power Clean (135/95) x 5
*Goal should be no more than 40-45 seconds of work. If you can’t complete the work within the minute, skip the next minute and then continue as able, or scale reps/weight so that you are completing the work in around 40 seconds or less. Two-footed takeoff and landing on bar burpees. Weight on power clean should be something that you can do touch and go reps or quick singles.
GYM STRENGTH/ACCESSORY WORK
A. Tabata Abmat Sit-ups*
*Use abmat and butterfly leg position
B. 2 x Sets of Max Effort Barbell Wrist Curls (scale using Dumbbells)
Sit on ground, cross-legged, and rest forearms on legs or use bench/boxes. Allow barbell (unweighted) to roll out towards the end of the fingers slowly. Flex the wrists as if it was a regrip on the pull up bar. Perform as many as possible, and rest two minutes in between sets.
- 2016 CrossFit Games Open: Registration for the 2016 CrossFit Games Open is Live! Head on over to the CrossFit Games Website for details and get yourself signed up!