CROSSFIT

CrossFit
Weightlifting
Power Clean
On the 1:30 x 6 Sets:
1 Clean Pull
1 Power Clean
1 Low-Hang Power Clean

Sets 1-3: 60-63-66% of 1RM Clean
Sets 4-6: Build to a Heavy Compex

Metcon
Metcon (3 Rounds for reps)
3 x AMRAP 4:
15 Burpee Box Jump Overs (24″/20″)
21 Power Cleans
27/21 Calorie Row

Rest 4 Minutes Between

Round 1: 135/95
Round 2: 115/85
Round 3: 95/65

Record total reps in each round, with our score for the day being the sum total of all three intervals. A full round for males is (63) reps, and a full round for females is (57) reps.

CROSSFIT

CrossFit  October 1, 2019

CrossFit
Weightlifting
Power Clean
On the 1:30 x 6 Sets:
1 Clean Pull
1 Power Clean
1 Low-Hang Power Clean

Sets 1-3: 60-63-66% of 1RM Clean
Sets 4-6: Build to a Heavy Compex

Metcon
Metcon (3 Rounds for reps)
3 x AMRAP 4:
15 Burpee Box Jump Overs (24″/20″)
21 Power Cleans
27/21 Calorie Row

Rest 4 Minutes Between

Round 1: 135/95
Round 2: 115/85
Round 3: 95/65

Record total reps in each round, with our score for the day being the sum total of all three intervals. A full round for males is (63) reps, and a full round for females is (57) reps.