January 10, 2019

CROSSFIT
Rest Day!

SWEAT
CF Linchpin 190107 (Time)
21-15-9
Assault Bike Cals
Toes to Bar
Hand Release Push Ups

ENDURANCE
CrossFit Partner Triathlon (Time)
Teams of Two:
2-mile bike
2-mile run
2K row
1-mile bike
1-mile run
1K row

WEIGHTLIFTING
3 Position Clean + Jerk (Max)
Each complex consists of 4 reps; the three position clean + 1 jerk at the end.
Pos 1: Hips
Pos 2: Just above knees
Pos 3: Floor
Jerk from Split
(Behind the Neck) 30% for 2, 40% for 2, 50% for 2, 60% for 2
Tempo front Squats (3RM)
3 Second count down, 3 seconds in the bottom.