CrossFit Love 11.4 | Northern Liberties CrossFit
CrossFit Love 11.4 | Northern Liberties CrossFitÂ
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 ) |
