11/25/19 Training


CrossFit Newtown – CrossFit

Due to a tentative move date for the new location, we are canceling this weekends Open Gym. We will confirm a move date and time, if you are available to help, please do.

Warm-up

General Warm Up

:60 Squat Hold

20 Air Squats

:60 HS Hold

20 Empty bar hang squat clean thrusters

Mobility/Activation Recommendation

Banded Pigeon Pose, :90/side

Specific Warm Up (Split Jerk)

2 Sets

Jerk from a lunge, 5 reps

Pause Split Jerks, 5 reps*

Add a little weight for set 2

Clean and Jerk (2-2-2-2-2)

All sets should be heavy. Perform doubles at 80-90% of 1RM.

112519 (AMRAP – Reps)

AMRAP 5 Minutes

Max Reps Squat Clean and Jerk at 60% of the

heaviest double you worked up to

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