CrossFit – Mon, Apr 27
Warm Up (Checkmark)
9 EMOM
-6 Cal Bike
-:30 Sec Pull up Hold
-100m Run
Clean (Weight)
Every 1:30 minutes:
Set 1- High Hang Clean + Hang Clean + Clean @60% Clean
Set 2- High Hang Clean + Hang Clean + Clean @65% Clean
Set 3- High Hang Clean + Hang Clean + Clean @70% Clean
Set 4- High Hang Clean + Hang Clean + Clean @75% Clean
Split Jerk (Weight)
Every 1:00 minute:
Set 1- 1 reps @70% Split Jerk
Set 2- 1 reps @80% Split Jerk
Set 3- 1 reps @85% Split Jerk
Set 4- 1 reps @90% Split Jerk
Set 5- 1 reps @95% Split Jerk
Score last weight
METCON (8 Rounds for reps)
On a 1-minute clock for 8 rounds, complete:
100-meter sprint
Max clean and jerks (115/75) lbs
Rest 3 minutes between rounds. Score is your total clean-and-jerk reps.
Just score last set