Warm-up
2 rounds |
5 single arm KB/DB press |
30 sec handstand hold |
2 rounds |
5 barbell strict press |
5 split stance barbell strict presss |
then |
2 rounds |
5 split jerk footwork drills, no barbell |
5 jerk balance, empty bar |
3 split jerk, empty bar |
*Build into working sets |
Mobility
PVC |
Strength
Push Jerk – every 1:30 x 6 rounds |
2-3 reps @ 70-80% |
*2sec pause in the dip AND catch on each rep |
Back Squat |
4×8 |
10+ lbs heavier than on 8/4 |
Conditioning
5 rounds |
500m row |
200ft Farmers carry (70s/53s) |
5 wall walks |
MONDAY: 4:00 AM – 10:00 PM
TUESDAY: 4:00 AM – 10:00 PM
WEDNESDAY: 4:00 AM – 10:00PM
THURSDAY: 4:00 AM – 10:00 PM
FRIDAY: 4:00AM – 9:00 PM
SATURDAY: 6:00 AM – 8:00PM
SUNDAY: 6:00 AM – 8:00 PM
ADDRESS:
9550 East Golf Links Rd.
Tucson AZ 85730
TELEPHONE:
(520) 290-8000
EMAIL:
info@crossfiteasttucson.com
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