CROSSFIT

CrossFit
Weightlifting
Push Jerk
5 Sets:
8 Reps as heavy as possible
30sec. transition into;
8-10 DB Bent Over Rows 70/50+

*Volume on the shoulders today! Practice catching that bar in a slight dip and popping right out of it. Touch and go style. Be quick and precise!

Metcon
Metcon (AMRAP – Rounds and Reps)
15min. AMRAP:
200m Run
3 Power Cleans (Climbing)
50 Double Unders

*RX+ add 10 HSPU’s at the end of each round today

Round 1) 155/105
Round 2) 185/135
Round 3) 205/145
Round 4) 215/150
Round 5) 225/155
Round 6) 235/160
Round 7) 245/165

*I really want the cleans to be heavy today. If these numbers don’t work for you, then think about what you’d like to hit at the end and work backwards to find your numbers. You may also shares bars today pretty easily.

CROSSFIT

CrossFit  July 26, 2018

CrossFit
Weightlifting
Push Jerk
5 Sets:
8 Reps as heavy as possible
30sec. transition into;
8-10 DB Bent Over Rows 70/50+

*Volume on the shoulders today! Practice catching that bar in a slight dip and popping right out of it. Touch and go style. Be quick and precise!

Metcon
Metcon (AMRAP – Rounds and Reps)
15min. AMRAP:
200m Run
3 Power Cleans (Climbing)
50 Double Unders

*RX+ add 10 HSPU’s at the end of each round today

Round 1) 155/105
Round 2) 185/135
Round 3) 205/145
Round 4) 215/150
Round 5) 225/155
Round 6) 235/160
Round 7) 245/165

*I really want the cleans to be heavy today. If these numbers don’t work for you, then think about what you’d like to hit at the end and work backwards to find your numbers. You may also shares bars today pretty easily.