CROSSFIT

CrossFit
Weightlifting
Metcon (Weight)
Olympic Complex
On the 2:00 x 5 Sets:
3 Power Cleans
3 Front Squats
3 Push Jerks

Set 1: 60% of 1RM Clean and Jerk
Set 2: 65% of 1RM Clean and Jerk
Set 3: 70% of 1RM Clean and Jerk
Sets 4-5: Build to a Heavy

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
3 Rounds of “Macho Man” (135/95)
15 Toes to Bar

1 Round of “Macho Man”:
3 Power Cleans
3 Front Squats
3 Push Jerks

CROSSFIT

CrossFit  November 18, 2019

CrossFit
Weightlifting
Metcon (Weight)
Olympic Complex
On the 2:00 x 5 Sets:
3 Power Cleans
3 Front Squats
3 Push Jerks

Set 1: 60% of 1RM Clean and Jerk
Set 2: 65% of 1RM Clean and Jerk
Set 3: 70% of 1RM Clean and Jerk
Sets 4-5: Build to a Heavy

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
3 Rounds of “Macho Man” (135/95)
15 Toes to Bar

1 Round of “Macho Man”:
3 Power Cleans
3 Front Squats
3 Push Jerks