CrossFit – Fri, Aug 7
Warm Up (Checkmark)
5 Min AMRAP
5 Barbell Power Snatches
5 Barbell Overhead Squats
5 Barbell Power Cleans
5 Barbell Push Press
5 Back Squats
100m Run
Clean and Jerk (Weight)
Every 1:30 x 7 sets
1 Clean + Jerk @70%
1 Clean + Jerk @75%
1 Clean + Jerk @80%
1 Clean + Jerk @85%
1 Clean + Jerk @85%
1 Clean + Jerk @85%
1 Clean + Jerk @85%
Front Squat (Weight)
Every 2:00
1 Pause Front Squat + 2 Front Squat – 70%
1 Pause Front Squat + 2 Front Squat – 75%
1 Pause Front Squat + 2 Front Squat – 75%
1 Pause Front Squat + 2 Front Squat – 75%
METCON (AMRAP – Reps)
12 min AMRAP:
3 Bar Muscle-Ups
12 Calorie Row
12 Front Squats 95/65 lbs
Barbell starts from the ground.
Goal: complete 7 rounds.