CrossFit – Wed, Aug 12
Warm Up (Checkmark)
5 Min AMRAP
10 Lunges
7 Barbell Deadlifts
7 Barbell Front Squats
7 Barbell Push Press
7 Calories on Echo Bike
Clean and Jerk Work (Weight)
Every 1:30
Clean + Front Squat + Power Jerk + Jerk @70%
Clean + Front Squat + Power Jerk + Jerk @75%
Clean + Front Squat + Power Jerk + Jerk @80%
Clean + Front Squat + Power Jerk + Jerk @80%
Clean + Front Squat + Power Jerk + Jerk @80%
Clean + Front Squat + Power Jerk + Jerk @70%
Immediately follow by
Every 1:00 x 3 sets
2 Segment Clean Pull (1″) + 1 Clean Pull – 95%
2 Segment Clean Pull (1″) + 1 Clean Pull – 100%
2 Segment Clean Pull (1″) + 1 Clean Pull – 105%
2 Segment Clean Pull (1″) + 1 Clean Pull – 105%
METCON (Checkmark)
20 EMOM
-12/10 Cal Ski
-12 Toes to Bar
-8 Sand Bag Cleans 100/70 lbs
-8 Strict Hand Stand Push Ups
-6 Devil Press 50/35 lbs