Concentration is key. Mymoena setting up for a clean at Quattro Crossfit.

Its Friday again. How fast does time go when you have fun. So happy to see everybody’s loving the workouts. Its been a hard few days but the intensity has been awesome.

Next week we will start a special little squat cycle that we will do in class on Mondays and Thursdays. I will talk more about this on Mondays blog post. If you can you should try and make both those days or definitely make 1 of them a week if you can. There are also open gym times we can catch up on them.

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A. Clean and Jerk

Take 12min to work up to a max for the day in the following complex:

Squat clean + Front Squat + Push Jerk + Split Jerk

*Complete movements without putting the bar down

B. Conditioning

For time:

Row 500m

3 rounds of

15 Deadlifts 100/60kg

15 Box jumps 70/60cm

15 HSPU (kipping or strict)

Row 500m

* Scale Box Jump to appropriate height.

* Scale HSPU to Abmat or dumbbell Push Press

 

Coach D