Chipper Fri-YAY!!

June 16, 2017



Friday June 16, 2017


CrossFit (6am/7am/10am/12:15pm/5:30pm.6:30pm)


For time:

200 DUBs

50 Push Press 95/135 (NO JERKS ALLOWED!)

50 Pull-ups

1 Mile Run or Row


Also, here is the Week 2, Day 4 strength programming for those who can't make it this weekend and want to get it in tomorrow...


Clean Complex: 3 clean pulls, 1 power clean, 1 full clean + 1 push jerk @ 60-70% of max clean and jerk, Every 90sec for 6 rounds.



The weights stay the same the whole time. Control the eccentric, stay close to the body at all times. Add 5-10lbs from last week.




A1) Good morning to squat @ 35-65lbs x 5 x 5



Loading posterior chain with a hip hinge, reaching end range, dropping the hips down and forward to assume a bottom position for a squat, then stand.


A2) weighted pass throughs (PVC pipe with a 2.5-5lb weight through it) x 8 x 3



Lockout the elbows, push the PVC as far away from your body at all times.




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