CrossFit – Mon, Jun 2
Warm Up
Clean Pull + Power Clean + Split Jerk (Weight)
1 Clean Pull + 1 Power Clean + 1 Split Jerk @60% 1RM Clean & Jerk
1 Clean Pull + 1 Power Clean + 1 Split Jerk @65% 1RM Clean & Jerk
1 Clean Pull + 1 Power Clean + 1 Split Jerk @70% 1RM Clean & Jerk
1 Clean Pull + 1 Power Clean + 1 Split Jerk @75% 1RM Clean & Jerk
Do a set every 2 minutes
Metcon Warmup
2 Sets
1:00 Jog
5 Inchworm
-then-
3 sets
2 shuttle jog
3 Clean and Jerk
4 Burpees
Cash (AMRAP – Reps)
For total reps, every 2 minutes for 5 rounds complete:
(10) 50 Foot Shuttle runs (25 feet out and back)
10 Clean & Jerk (135/95)
Max Lateral Burpees over the Bar in the remaining time
Rest 1 Min between Rounds
Crossover Symmetry
Banded 7’s
Barbell Prep
10 Prone I’s, Y’s T’s
Burgener Warm Up (Clean)