Monday 8-19-19 – CrossFit Rancho Cucamonga
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Monday 8-19-19

18
Aug

Monday 8-19-19

WOD

Strength/Skill

3-3-3-3-3
Push Jerk*

*Start moderate and build to heavy, but doable, set of 3.

Workout

FOR TIME
15-12-9
Push Jerk (135/95)|(95/65)
12-12-12
Cal Bike

immediately into…

6-9-12
Push Jerk (155/105)|(115/75)
12-12-12
Cal Bike

Cool Down

FOR RECOVERY*
2:00 Walking Rest
3:00 Slow Pedal

*Focus on calm, nasal breathing.

Need More?

Do this after the workout.

  1. ON A 10:00 RUNNING CLOCK…
    Start with an empty barbell and build to Heavy 3-Rep Deadlift
  2. 5 ROUNDS FOR TIME
    10 Strict HSPU
    20 DBL DB Deadlifts (50/35)

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