CrossFit – Mon, Sep 22
Warm up
Split Jerk (Take 15 minutes to build to today’s heavy, 1-RM Split Jerk
@ 15 Minute Mark
Perform 1 Set of Max Strict Press @60%
)
Suggested loading:
*Set 1 – 3 @ 60%
*Set 2 – 2 @ 70%
*Set 3 – 1 @ 75-80%
*Set 4 – 1 @ 80-85%
*Set 5 – 1 @ 85-90%
*Set 6 – 1 @ 90+%
*Set 7 – 1 @ 90+%
For Time (Time)
30 Bar Facing Burpees
15 Hang Power Cleans (115/85lbs)
30 Pull-Ups
15 Hang Power Cleans (115/85lbs)
30 Bar Facing Burpees
Rx+: 155/105lbs
Rx+: 15 Bar or Ring Muscle Ups instead of 30 Pull-Ups
Goal = <12 Minutes
Cap = 15 Minutes
3 SETS
6 REVERSE SNOW ANGELS
6 Push Ups
6 Kettlebell Swings