CrossFit – Tue, Aug 18
Warm Up (Checkmark)
5 Min AMRAP
10 Barbell Good mornings
10 Kettlebell Swings
10 Sit Ups
10 Back Rack Barbell Lunges
Jerk Work (Weight)
Every 1:30
Jerk Behind the Neck + Jerk @75%
Jerk Behind the Neck + Jerk @80%
Jerk Behind the Neck + Jerk @90%
Jerk Behind the Neck + Jerk @90%
METCON (Time)
For Time:
12-9-6-3
Overhead Squats 135/95 lbs
Bar Muscle-ups
Finish each round with:
200 m Run
Barbell starts from the ground. Time Cap For this section is 14 min
Rest 5 min and then….
15-10-5
Power Clean & Jerk 135/95 lbs
Kettlebell Goblet Squat & Curl 53/35 lbs
Finish each round with:
100 Double Unders
Time Cap for both workouts including the rest is 33 min.
*Score in comments time for each workout.
For each Kettlebell Goblet Squat & Curl rep perform a goblet squat holding 1 kettlebell with both hands, in the bottom position of the squat, perform 1 bicep curl by extending the kettlebell out and back in, then stand up.