Announcements

Make sure you sign up for the Burpee Challenge, 35 burpees per day is less than 3 minutes of work. You will be grateful that you did when you find out how you helped a charity with $1000 donation!!

CrossFit Voyage – Olympic Lifting

Power Clean

Work up to 80% for a single, then decrease weight for drop sets 2×3

For drop sets, decrease by 20#

* Set 1- 1×1@ 80%

* Set 2- 1×3@ drop weight

* Set 3- 1×3@ drop weight

Followed by…

Push Press + Push Jerk

Work at 50% of 1RM Clean and Jerk.

*Set 1- 3 Push Press +1 Push Jerk

*Set 2- 3 Push Press +2 Push Jerk

*Set 3- 3 Push Press +3 Push Jerk

*Set 4- 3 Push Press + AMRAP Push Jerk

Followed by…

SUPER SET

A. Supinated Bent over Barbell Row

B. Y T W’s @ 2.5lbs

3×10 each