Triphasic Training: Phase 1, Day 13

CrossFit Granada Hills – CrossFit

Warm-up

Warm-up (No Measure)

T-Spine Foam Roller Smash + Tricep/Lat Mobility

Handstand Skill Progression:

5 attempts at as many shoulder taps as possible

Skill:

Split Jerk

Metcon

Metcon (Distance)

3-5 Rounds

Max Distance Prowler Push 300/220

Max Distance Sprint
Record shortest prowler push

Weightlifting

Clean and Jerk (3-3-3-3)

EMOM 4 @60%

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

EMOM 4 @70%

Clean and Jerk (1-1-1-1)

EMOM 4 @80%

Clean and Jerk (1-1-1)

Complete 3 C & Jerks @90% in <=4 minuites

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Posted on August 23, 2016 in CrossFit

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