WOD Friday 10.11.2019

** Long Weekend Gym Hours **
Friday: Regular Class Times
Saturday: Regular Class Times with 11:30am for Open Workout 20.1
Sunday: Regular Class Times
Monday: 9:00am CrossFit Lite, 10:30am, 11:30am, 4:30pm Only

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Scap Push Up + T-Twist x 10 Alt reps
Ring Archer Row x 10 Alt reps
Banded Pull Aparts x 15 reps

Warm Up:

AMRAP in 4 minutes
2 Inch Worm
20 Mnt Climbers
4 Push Ups
10 Hollow Rocks

Technique & Lift:

Push Press
Push Jerk
Split Jerk

A. Every 90 seconds x 3 sets
Push Press + Push Jerk + Split Jerk
*Build to starting weight

B. Every 2 minutes x 6 sets
Push Press + Push Jerk + Split Jerk
*Sets 1-2 x 3+2+1
*Sets 3-4 x 2+2+2
*Sets 5-6 x 1+2+3

*Build to a Tough load in this complex for the day.

C. 3 sets of:
Wtd Strict Pull Up x 3-5 reps
– Rest 30 seconds –
Strict Pull Up x 5-7 reps
– Rest 30 seconds –
Ring Row x 8-10 reps
– Rest 60 seconds b/t sets –