CrossFit Grinder » July 25, 2014

7256 Roswell Rd NE,
Sandy Springs, GA 30328
Phone: (678) 274-9390
Email: Info@crossfit-grinder.com

July 25, 2014

July 24, 2014
Off

Friday

Warm Up
400m Indian Run
then 2 rounds of:
10 PVC Pass + Lunge
10 PVC OH Squats
10 Push Ups

Front rack mobility
Review Clean & Jerk Form

Strength/Skill
10 Min EMOM Clean Complex (~50-60% 1RM, focus on form!)
Each minute perform the following without dropping the bar:
1 Full Squat Clean
1 Hang Squat Clean
1 Front Squat
1 Jerk (Split or Push)

WOD
“Down & Back Chipper” from Masters Final
For time (with a 21-Min Time Cap):
50 box jumps (24″/20″)
25 toes-to-bars
50 wall-ball shots (20#/14#)
25 ring dips
50 wall-ball shots (20#/14#)
25 toes-to-bars
50 box jumps (24″/20″)

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