CrossFit Love 11.4 | Northern Liberties CrossFit

LOVE (2)

CrossFit Love 11.4 | Northern Liberties CrossFit 

Pre-Session Weightlifting

NFT but hurry up!
20 Squat Clean + Jerk @ 185 / 125
15 Squat Clean + Jerk @ 205 / 145
10 Squat Clean + Jerk @ 225 / 165
5 Squat Clean + Jerk @ 255 @ 175

Power Clean + Push Press
Work up to a heavy Push Press

Banded Press
9 x 3 @ 40% Press
:30 Rest Btwn Sets

WOD

Cone Drills 3 x 3 each
3:00 Running Man Jump Rope
Box Jumps with KB 8 x 2 @ heavy as you can handle!
Single Leg Lateral PVC Hops 2 x :30 of max rep single leg hops

“Grace”
30 G2O @ 135 / 95

Accessory Work

LOVE BODY @ 230PM
3 Rep Close Grip Bench Press
3 Rep Weighted Chin-up
3 x
10 Barbell Skull Crushers
Max BB Chest Press
5 x
10 Alt Grip Pendlay Rows
10 BB Drag Curls @ Heavy
Heavy Abs – Minimum 100+ reps (GHD, BB Situps, Heavy Band, etc )

 

728X90_Web-Banner-2

 

Recommended Posts