TUESDAY


CrossFit Structured – WOD

Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Power Clean + Jerk

For 14 minutes, every 2 minutes perform (7 sets):

1 x 1+2 @50% of C&J 1rm

1 x 1+2 @60%

1 x 1+1 @70%

1 x 1+1 @75%

3 x 1+1 @80%

Metcon

B: Metcon (AMRAP – Rounds and Reps)

15 min AMRAP of:

25 Box Jump Overs 24″/20″

50 Push Ups

75 DU
BK: 30″/24″

TUESDAY

Tuesday  November 29, 2016


CrossFit Structured – WOD

Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Power Clean + Jerk

For 14 minutes, every 2 minutes perform (7 sets):

1 x 1+2 @50% of C&J 1rm

1 x 1+2 @60%

1 x 1+1 @70%

1 x 1+1 @75%

3 x 1+1 @80%

Metcon

B: Metcon (AMRAP – Rounds and Reps)

15 min AMRAP of:

25 Box Jump Overs 24″/20″

50 Push Ups

75 DU
BK: 30″/24″