Gym Experience

CrossFit Cody

CLEAR3 Rounds @ 70%:10 Wall Balls + 10 Toes2Bar + Run 200 MetersSTRONGA. Every Minute on the Minute for 10 minutes perform: 1 Hang Clean + 1 Push JerkNOTE: Work your way up, starting at 55% - 85%.. Base percentages off of how you feel, and even effort. Work on crisp technique, being fast under the bar. (Opening/closing the hips)....B. Back Squat (Low Bar):

Set 1 - 5 Reps @ 65-70%Set 2 - 3 Reps @ 75-80%Set 3 - 1 Rep @  85%-90%

Sets 4 - 6 - 1 Rep @ 90%-95%       rest 3 minutesNOTE: Log loads..BALANCE3 Rounds Fort Time:2 Muscle Ups + 4 Clean & Jerk (225/115) + 6 HSPUNOTE: If you can't do MU then do 2 Burpee CTB Pull Ups. Scale this as necessary. Advanced, do elevated HSPU. Whatever load you choose on the C & J it should be a heavy load; however, only depending on skill level.