Friday, 27 January

BUILD CYCLE WEEK 10

WARM UP

SQUAT CLEAN & JERK

6 sets on @ 2:30

• 2 Reps @ 71%
• 2 Reps @ 76%
• 1 Rep @ 81%
• 1 Rep @ 78%
• 1 Rep @ 83%
• 1 Rep @ 86%

“CrossFit Open Workout 21.1”

For Time, Time Cap 15 mins

• 1 Wall Walk, 10 Double Unders
• 3 Wall Walks, 30 Double Unders
• 6 Wall Walks, 60 Double Unders
• 9 Wall Walks, 90 Double Unders
• 15 Wall Walks, 150 Double Unders
• 21 Wall Walks, 210 Double Unders

Additional Work

Row + Dumbbell Clean + Bar Muscle Ups

15 min time cap

• 50/40 cal row, directly into
• 10 rounds
  • 6 alternating single dumbbell cleans 70/50
  • 3 Bar Muscle Ups

Barbell Pressing Accessory

3 Sets for Reps @ 66% of body weight, rest 3 mins between sets

• Max Strict Press
• Max Push Press
• Max Push Jerks

Oly Strength Accessory

3 Supersets on 3:00

• 3-6 Weighted Hip Extensions
• 3-6 Chest Supported Dumbbell Row