Wednesday, 14 June 17

Warm Up- 10 Minutes

Strength: Jerk Stance Strict press 5×5

Strength 2: Pause Split Jerk 3×3 (pause 2 sec in dip, and at catch)

Strength 3: 8 Sets (1 halting clean DL <pause at mid thigh> + 1 Clean) x2

Metcon: AMRAP x 20

“Sage”

20 Thrusters 135/95

20 Pull Ups

20 Burpees

Accessory Work: 3 Sets

20 DB Lateral rasies

20 DB Front Raises

20 DB Strict Press

(to be done with same weight)

Recent Posts
Archive
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square

171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

© 2023 by PERSONAL TRAINER. Proudly created with Wix.com