FridayStrength - Push Press + Push Jerk + Jerk 5 Sets3 Push Press + 2 Push Jerk + 1 Split Jerk @6/10 RPE*Rest 2 minutes between sets. -then- "Crossfit Games:...
CrossFit WOD- 181109
Chad always comes in ready to crush every workout.
Strength
E2MOM x 10
Squat Snatch + Pause OHS (5 sec)
*Ascending in weight
*Focus is bottom position and getting comfy with that
Optional Buy Out
“Hollow Row”
3 Rounds
500m Row
21 Hollow Rocks
1 min rest
* Lifting day!
*When we lift heavy and take rest we drastically improve lipolysis and hypertrophy. It is also important to note: Heavy lifts involving the giant muscle groups in your body tells your body to burn fat and build muscle to a much higher degree than small muscle groups.
*This is also a great skill day (this is true as we utilize the on the minute protocol.)
