May 30, 2019

CROSSFIT
Rest Day

SWEAT
The Ghost (6 Rounds for reps)
Ghost 6 rounds of:
1 minute of rowing for cals
1 minute of burpees
1 minute of double-unders
1 minute rest

ENDURANCE
Crazy Eights (Time)
“Crazy Eights”

80 Double Unders
80 Air Squats
80 Sit-ups
80 Hand-Release Push-ups
80 Alternating Lunges (done in place)
80 KB Swings (53/35)
80 Slam Balls (40/25)
80 Calories on Rower

RX = Partner WOD
RX+ = Solo

WEIGHTLIFTING
Jerk in Split ((Front Rack) 60% x 2, 70% x 2, 75% x 2, 80% 2×2)
Begin in your split jerk position, bar in the front rack. Jerk without moving your feet.
Power clean + clean + jerk (1+1+1)
Work toward a heavy, but technically sound, complex.
Paused Clean Deadlift
75% of max clean.
Pause 2 seconds, just below knee – each rep.

BARBELL