CrossFit – Wed, Jul 29
New Cycle
Warm Up (Checkmark)
5 Min AMRAP
5 Calorie Echo Bike
7 Barbell Deadlifts
7 Barbell Front Squats
7 Barbell Push Press
Clean Work (Weight)
Every 1:30 x 6 sets
Power Clean + Hang Clean (knee) + Jerk @70%
Immediately follow by
Every 1:00 x 3 sets
3 Clean Pull @ 90%
METCON (Time)
10 EMOM
-6 Deadlifts @ 135/95 lbs
-12 Wall Ball Shots 20/14 lbs
Rest 2 minutes
EMOM until 50 Clean & Jerks:
5 Bar Facing Burpees
Max Clean & Jerks 135/95 lbs
Every minute, perform 5 bar facing burpees then as many clean & jerks (anyway) as possible in the remaining time. Continue this until 50 clean & jerks have been completed.
Time Cap: 15 minutes
Goal: 8-10 minutes