-FIRE HERO 5K RUN ON SUNDAY 9/11. REGISTER AT ACTIVE.COM.
CrossFit Cooper City – Olympic Lifting
3 sets of 5 reps Good Morning
5 sets of 3 reps Split Jerk
3 sets of 5 reps Front Squat
each exercise go from Light to Moderate. increase weight GRADUALLY
Clean Barbell Cycling
Take 3 minutes: practice each movement of the clean and pause 2 sec in each position.
Ex. 2 sec start position
2 sec hang position
2 sec launch position, etc
Clean and Jerk (10 Rounds every 2 Mins)
Work up to 80%