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8.13.18

12
Aug

8.13.18

CrossFit Live Loud – Olympic Lifting & Strength

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Strength

Mobility and Activation

Two sets of:

30 Second Side Plank (left)

30 Second Scapular Circles from Push-Up Position

30 Second Side Plank (right)

30 Second Supinated-Grip Hang from Pull-Up Bar

Rest 30 seconds

12 Alternating Bowler’s Squats

12 Alternating Cossack Squats

12 Band Pull-Throughs

Rest as needed

-then-

Every 2 minutes, for 12 minutes (6 sets):

Power Clean + Power Jerk x 1 rep

*Sets 1-3 = @ 80% of 1-RM Power Clean

*Sets 4-6 = @ 85% of 1-RM Power Clean

-then-

Three sets of:

3″ Pause Deadlift x 8 reps @ 60%

(pause for 2-3 seconds at the knee then continue to pull to full hip extension)

Rest 2 minutes