6.26.18 Workout of the Day

Transformation Tuesday Brad, down 30 pounds in 3 months.

CrossFit

1. Clean and Jerk Complex On the 2:00 x 6 Sets: 5 Deadlifts + 3 Hang Power Cleans + 1 Split Jerk

2.Conditioning

Team of 2 A) P1 AMRAP 4: 3 Rounds: 12 Deadlifts (95/65) 9 Hang Power Cleans (95/65) 6 Push Jerks (95/65) Max Calorie Row in Time Remaining P2 completes above B) AMRAP 4: 2 Rounds: 12 Deadlifts (135/95) 9 Hang Power Cleans (135/95) 6 Push Jerks (135/95) Max Calorie Row in Time Remaining P2 completes above C) AMRAP 4: 1 Round: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) Max Calorie Row in Time Remaining

P2 completes above

SCORE=total team cals

3. Gymnastic Practice 10 Minutes of Handstand Walking Practice

ICT

1. Conditioning

4 RFT

600 m Run

50 abmat situps

40 BJ (24/20)

2. Midline: 6 minutes (:45/:15)

min 1: prone plank

min 2: superman

min 3 hollow hold