Chipper Friday!!

June 22, 2017

Chipper Friday is HERE!!

 

Friday June 23, 2017

 

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

 

For time:

10 Clusters 95/135

20 C2B Pull-ups

30 Renegade Row 20/30

40 DB Push Press 20/30

50 Calorie Row

40 Deadlifts 95/135

30 Handstand Shoulder Taps (free-standing or against wall)

20 Ring Dips

10 Renegade Man Makers 20/30

 

And here is Saturday's Week 3, Day 4 strength session for those who can't make it in on the weekend and want to get it in tomorrow!

 

Week 3, Day 4:

 

Clean Complex: 2 clean pulls, 1 power clean, 1 full clean + 1 push jerk @ 65-75% of max clean and jerk, Every 90sec for 6 rounds.

 

Optional/Accessory:

 

A) Farmers carry x 60 seconds x 4

 

Notes:
Use heavy or fat gripz, whatever you didn't use previously.

 

B) OH barbell curls @ 35-65lbs x AMRAP x 4

 

Notes:
Neutral wrist, keeping the barbell close to your body, elbows draw back, not out.
 

 

 

 

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