Mike Szela
Excited to have him coming to CrossFit Free for the Athlete Camp we are hosting in August
Excited to have him coming to CrossFit Free for the Athlete Camp we are hosting in August
A. Power Clean High Blocks (above knee) - 2x3@75, 2x3@80, 2x3 ascending from prior
*target %'s. If above knee from blocks is issue with your pull, adjust accordingly
B. Jerk - triples and doubles at lower %; work footwork here for 10-12 min
C1. CG Deadlift 3-3-3 @67-70% ; rest :!5
C2. High Box Jump x 2 reps x 3 sets; rest 2 min
D. 5 rds
10/7 Strict Pullups
500m Row @85%
400m Run @85%
E. Weighted Situps 4x15
F. GHD Back Ext (weighted) or Reverse Hyper work
*target %'s. If above knee from blocks is issue with your pull, adjust accordingly
B. Jerk - triples and doubles at lower %; work footwork here for 10-12 min
C1. CG Deadlift 3-3-3 @67-70% ; rest :!5
C2. High Box Jump x 2 reps x 3 sets; rest 2 min
D. 5 rds
10/7 Strict Pullups
500m Row @85%
400m Run @85%
E. Weighted Situps 4x15
F. GHD Back Ext (weighted) or Reverse Hyper work
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