Friday Crossfit WOD – Partner WOD “Alt Luke”

08 Jan

A) Mobility

Banded tricep distraction

B) Warm Up

Run 400


C) Skills/Strength

15 Minutes


work up to a heavy single


Jerk Skills 

D) Partner WOD

30 Minutes time cap

1 Person works at a time 

Both Run 400m every time you complete an exercise 

25 CJ (70/45)

50 Front Rack Lunges (70/45)

75 V-Ups

100 KB Swings (32/24)

75 V-Ups

50 Front Rack Lunges (70/45)

25 CJ (70/45)

E) Power Hour

1. Clean Jerk Technique EMOMx9: 2 Squat Clean and Jerk at 85%

2. Squat 3×3 Front Squat, across

3. 20 minutes to work on a weakness

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