CrossFit – Wed, Nov 4
Warm Up (Checkmark)
6 AMRAP
6 Power Cleans + 6 Front Squats + 6 Push Press (Empty Barbell)
8 Calorie Ski
12 Air Squats
Clean and Jerk (Weight)
Every 1:30 minutes perform:
Set 1- 1 Clean and Jerk @80%
Set 2- 1 Clean and Jerk @85%
Set 3- 1 Clean and Jerk @90%
Set 4- 1 Clean and Jerk @80%
Set 5- 1 Clean and Jerk @85%
Set 6- 1 Clean and Jerk @90%
Gymnastics & Skill Density (Checkmark)
Every 3 minutes x 3 sets:
12- 15 Strict Pull Ups
Rx+:
Every 3 minutes x 3 sets:
20 Strict Pull Ups
Sc:
Every 3 minutes x 3 sets:
20 Banded Strict Pull Ups (Or Butterfly Pull Ups if you need to practice rhythm)
METCON (Time)
For Time:
90 Wall Ball Shots 20/14 lbs
Rest 4 min
60/45 Calories Echo Bike
Rest 2 min
30 Hang Power Cleans (95/65) lbs
Wall Ball Cap: 6 min.
Echo Bike Cap: 5 min.
Cleans Cap: 4 min.