Thursday 9/7/17

CrossFit Inner Loop – ALL CLASSES


Every 90 seconds, for 10 total sets (15 minutes):

First 5 sets: 3 reps Push Press (all sets @ same weight)

Last 5 sets: 1 rep Push Jerk (ascending)

Push Press (5 x 3, same weight)

Choose a moderately heavy weight you can use for all sets with great form

Push Jerk (5 x 1, ascending)

Try to start at weight used for last set of push press (or heavier) – ascend to heavy single


No cap, allow ~15-20′

Good Life (Time)

For Time (18′ CAP – 14′ CHALLENGE):

800m Run, then

3 Rounds of:

15 Shoulder to Overhead (115/75)

15 Box Jumps (24/20)

then, 800m Run

*or scale to a weight you can do mostly or all unbroken


Keep boxes out – Glute Stretch (Pigeon) on box – 90 sec/side

(If time) Couch Stretch – 2 mins/side

Categories: WOD

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