Strength/Skill

EXTENDED WARM-UP

ON A 10:00 RUNNING CLOCK...

Build Load & Refine Technique for Workout

Workout

"THE CALI BEAR"

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk @70-75%

*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.

Retest from 3/6/19

HOMEWORK

CONDITIONING

FOR QUALITY*

10:00 Slow Monostructural Work

10:00 Pre-hab or Mobility

*Athletes choice for both 10:00 parts. Can be performed before or after the wod. No other additional work this week. August will begin focus for October Open.

CrossFit Journal: The Performance-Based Lifestyle Resource