happy hump day

CrossFit Lykos – CrossFit GPP

Warm-up

Run/Dynamics (No Measure)

400m Run

Group Dynamics

Mobility

quad smash

WOD



P: Clean and Jerk (6 x 3)

3 @ 75%

3 @ 80%

3 @ 85%

record highest weight used with no misses.

F: Clean and Jerk (15 minutes)

Basic technique practice.

Single Reps.

Fast and Furious (Time)

2-4-6-8-10-8-6-4-2

Bar Facing Burpees

Clean & Jerk 95/65

Cap: 10 minutes

rx+ clean and strict press
*This can be scaled all the way down to a pvc pipe if burpees take that long. Completing inside 10 minutes is the priority.

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