Stand Up For Gender Equality

Thursday

Workout of the Day




Fitness

Strength

Pendlay Row 5-5-5-5-5

Conditioning

3 rounds for time: 20 Pushups 10 DB Thrusters, 50/40lbs.

…then rest 2 mins…

3 rounds for time: 20 Situps 10 KB Deadlifts, 70/55lbs. (each hand)



Sport

A. Power Clean + Power Jerk, 5×2@70%PC

B. Split Jerk 4×2@80% B1. Strict Pullups 4×4-6 reps

C. 20 min Row@70% effort

D. 20 sec. ME Burpees to plate Rest 2 mins X 6



Barbell Club

A. Front Squat + Power Jerk, build to 80% of PJ

B. 2 Dips + 1 Jerk, build to 80% of SJ

C. Clean & Jerk, 2×2@70%, 2×1@75%, 2×1@80%

D. Clean Pull 4×2@100%


Today’s Link- The Time is Now: Stand Up For Gender Equality in CrossFit