CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Project Posterior Chain – Session #7

Activation Prep

10 Glute Bridges + 3 sec. Pause at top

10 Alt. Kneeling Superman + 3 sec. Pause at top

10 Good-morning to Squat

2 Rounds

5 x Max distance Broad Jump

3 Sets

Workout Prep

Warm-up (No Measure)

Review the Squat Clean + Jerk

Clean + Jerk

1×5 reps

3×1 rep

Metcon (3 Rounds for weight)

Squat Clean + Jerk (Split)

Find Heaviest 5RM

Find Heaviest 3RM

Find Heaviest 1RM

* Project Posterior Chain
Partially Loaded

DB Squat Clean + Jerk (Split)

Find max reps in 3 min.

Find max reps in 2 min.

Find max reps in 1 min.

* Heaviest set of DBs as possible

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