CrossFit Kirrawee - 061016
Warm Up (10 mins)
Roll:
Quads
Hips
Thoracic
Strength A (20 mins)
In 12 minutes
Build to a new 1rm Clean and Jerk from an empty bar
Then
EMOM x 8
2 complete reset Clean and Jerk at @80% of today’s 1rm
Strength B (20 mins)
E2MOM x 10
2 Pause Front Squat with 2 sec pause in the bottom
Start at 50% and build slowly across sets
Accessory work
TABATA rotating plank
2 rounds:
20 ATYT
20 Banded Face Pulls
20 Wall Angels