CrossFit – Tue, Apr 21
Warm Up (Checkmark)
9 EMOM
-6 Cal Row
-12 Inch Worms
-12 Push Press (Empty Bar)
Jerk (2 Rounds for reps)
Behind the neck split jerk
Every 1:30 minutes:
Set 1- 4 reps @45% Split Jerk
Set 2- 4 reps @45% Split Jerk
Set 3- 2 reps @50% Split Jerk
Follow by…
Split jerk
Every 1:30 minutes for 3 sets:
Set 4- 2 reps @70% Split Jerk
Set 5- 2 reps @80% Split Jerk
Set 6- 2 reps @85% Split Jerk
Set 7- 1 reps @90% Split Jerk
Set 8- 1 reps @90% Split Jerk
Push Press (Weight)
Push Press
Every 1:30 minutes:
Set 1- 4 reps @80% Push Press
Set 2- 2 reps @85% Push Press
Set 3- 1 reps @90% Push Press
Score last weight
METCON (Time)
For Time:
4 Rounds
500m Row
50 Du
5 Bear Complex 185/115 lbs
Bear Complex = Power Clean + Front Squat + Push Press + Back Squat + Behind the neck Push Press
Sc: 155/75
Score last weight on each