Saturday 12-17-16

Coach's thoughts on today:

Set's of 5 are usually in that 75-80%, and the legs should be pretty well recovered at this point. The Death by Clean and Jerk (anyhow) is always a doozy. 

Warm-up:15min

  • The CrossFit Warm-up

3 rounds of 10-15 reps of:  
Samson Stretch (15-30 seconds)
Overhead Squat with PVC  
Sit-ups  
Back-extensions  
Pull-ups  
Dips

Weightlifting:20min

  • Front Squat (5x5)

Metcon:15min

  • Death by Clean and Jerk (AMRAP - Reps)

135/95
Floor to shoulder - shoulder to overhead