CROSSFIT

CrossFit
Weightlifting
Clean
5 Sets, resting 1:00 between:
1 Clean Deadlift
1 Clean Pull
1 Clean High Pull
2 Power Cleans

Set #1 – 50% of 1RM Power Clean
Set #2 – 55%
Sets #3+4+5 – 60%

Clean
OTM x 10:
20 Double-Unders
2 Power Cleans

Start at 60% of our 1RM Power Clean, and build from there to a heavy double for the day.

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
20 DB Hang CJ (50/35)
15/12 Calorie Assault Bike
20 DB Box Step-Ups (24″/20″)
15/12 Calorie Assault Bike
20 GHD Sit-Ups

CROSSFIT

CrossFit  October 14, 2019

CrossFit
Weightlifting
Clean
5 Sets, resting 1:00 between:
1 Clean Deadlift
1 Clean Pull
1 Clean High Pull
2 Power Cleans

Set #1 – 50% of 1RM Power Clean
Set #2 – 55%
Sets #3+4+5 – 60%

Clean
OTM x 10:
20 Double-Unders
2 Power Cleans

Start at 60% of our 1RM Power Clean, and build from there to a heavy double for the day.

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
20 DB Hang CJ (50/35)
15/12 Calorie Assault Bike
20 DB Box Step-Ups (24″/20″)
15/12 Calorie Assault Bike
20 GHD Sit-Ups