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Jackie Legs

September 10, 2020 | No Comments

MarDock Crossfit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds:

30 Seconds Each:

Easy-Moderate-Hard Row

Push-up to Down Dog Video

Russian Kettlebell Swings (Light Weight)

5 Air Squats + Hold remainder of :30 Seconds

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Weightlifting

On the 2:00 x 5 Sets:

2 Low Hang Squat Cleans

1 Push Jerk

1 Split Jerk

Set 1: 70% of 1RM Clean and Jerk

Set 2: 74% of 1RM Clean and Jerk

Sets 3-5: 74-85% of 1RM Clean and Jerk

Back Squat

3 Reps @ 109% of 10RM Back Squat

6 Reps @ 102% of 10RM Back Squat

12 Reps @ 94% of 10RM Back Squat

WOD

Metcon (Time)

50/40 cal row

30 Bar Muscle ups

50 OH Squats 95/65





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