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By: Mark Masavage
A full day of rest and eating to recover from the heavy volume of the week.
A two session day. The first working a hang squat clean, front squat, and jerk complex and finishing with 4 rounds for time of sit-ups, running, and jumping squats. The evening family session includes a long walk and a quick metcon.
A session of heavy clean and jerks finished by a long chipper to tax muscle endurance.
A nice active recovery or beginners workout with some thruster and ring rows. We started with a long walk.
Power production and aerobic capacity are the themes of the day with a mix of olympic lifting, box jumps, and rowers.
Assault bike, toes-to-bar, air squat, and burpees with a 40, 30, 20, 10 rep scheme will improve aerobic capacity while making your abs scream.
Today starts the 2019 Crossfit® open season. We will be performing the open workouts as part of our training.
Focusing on transition time and pacing, we want to move quickly from the rower to the barbell while maintaining a consistent heart rate in this active recovery workout.
We continue to develop the clean and jerk with an increasing of intensity with each set, and the finish strength training with high volume squats.
Working our core stabilization with a variant of a clean and jerk. Instead of using a bar, we will be using a med size med-ball.
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