September 16, 2023
by Alex EtzenXS CrossFit – General CrossFit
Warm-Up (No Measure)
20/15 Cal AAB
10 Sumo DL High Pull
10 DB Strict Press
3R, NFT
Strength
Push Jerk (Build in weight, for 5×3
then do 3×2 at 80-85%)
Strength
Clean (Clean Complex:
1 Clean + 2 Hang Cleans + 1 Front Squat)
Build in weight for a heavy complex for the day.
Accessory Work
50 Dual KB Deadlifts
50 Empty BB Behind the Neck Press
50 Ring Dips
* parition as needed