Cascade CrossFit – CrossFit

Today I will do what others won’t so tomorrow I will do what others can’t.
– Jerry Rice

Warm-up

Thursday Warm – up (No Measure)

2 min Bike or Run

3 Rounds of “Cindy”

20 Banded Good Mornings

Weightlifting

Deadlift (5-4-3-2-1)

(can be touch and go)

5@80%

4@82.5%

3@85%

2@87.5%

1@90% of 1RM

*Concentrate on pulling worth speed and purpose, emphasizing an aggressive lockout at the top.

Metcon

170810 (Time)

12-9-6

Power clean (135/95)

Toes to bar

Burpee over Bar (lateral hop)

Cool Down

Thursday Cool – Down (No Measure)

Jog 400M

spend 1 minute in each position of banded shoulder series

– single – arm lat band stretch

– bully stretch

– front rack stretch

perform above stretches on other arm