Three Danes CrossFit – CrossFit
Weightlifting
Complete Snatch Pull, and then proceed to Jerk. Complete either Split Jerk OR Push Jerk. Use the rack for the Jerk, and log score in whichever lift was completed.
Snatch Pull (2 @ 80%, 2 @ 90%, 2×2 @ 100%, 3×1 @ 105%)
Percentages are based off of 1 RM Snatch. Complete 2 reps at 80 and 90%, then 2 sets of 2 reps at 100%, and finish with 3 sets of 1 rep at 105%
Enter weight used for last three reps.
Push Jerk (3 reps @ 50%, 60%, 70%, and 4×2 @ 80%)
Percentages are based off of 1 RM Jerk. Complete 3 reps at 50, 60, and 70%, and then finish with 4 sets of 2 reps at 80%,
Enter weight used for last 4 sets of 2 reps.
Split Jerk (3 reps @ 50%, 60%, 70%, and 4×2 @ 80%)
Percentages are based off of 1 RM Jerk. Complete 3 reps at 50, 60, and 70%, and then finish with 4 sets of 2 reps at 80%,
Enter weight used for last 4 sets of 2 reps.
No Measure
Complete 4 Rounds of the following:
5 Dips
5 Pull-Ups
5 V-Ups
Warm-up
One Minute Jump Rope, then:
2 Rounds
10 Front Lunges
10 Push-Ups
10 Squats
10 Pull-Ups
then:
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
completed with empty barbell
Mobility
Suggested mobility stretches for today’s class. Complete stretches as needed for areas which need improvement/ are tight. Approx. 1 minute per stretch:
High Knee Pull
Knee Circles – Left, Right, Back and Forth
Lat Stretch on Wall
Chest Stretch (pec) on wall
Cross Body Arm Stretch
Shoulder Rotating T Square
Arm Circles – Thumbs Up – forward and backward
Arm Circles – Thumbs down – forward and backward
Banded Arm Circles
Banded Overhead Squat
