CrossFit – Wed, Apr 23
Warm up – Wednesday (AMRAP – Reps)
8:00 AMRAP
30-second Air Bike (easy-moderate)
3 Muscle Cleans (empty bar)
3 Hang Power Cleans (empty bar)
3 Front Squats (empty bar)
3 Push Press (empty bar)
5 Roll and Reach
10 Bird Dogs
Clean and Jerk (Every 1:30 (6 sets)
1 Squat Clean + 1 Push Jerk @80% (Every 1:30)
-into-
3×3 Clean Grip Deadlifts @90%+)
1 Squat Clean + 1 Push Jerk @80% (Every 1:30)
-into-
3×3 Clean Grip Deadlifts @90%+)
Metcon – Wednesday (AMRAP – Reps)
Teams of 2
100/80 Calorie Row
50 Box Jump Overs (30/24)
15 Power Cleans (185/125)
50/40 Calorie Row
20 Box Jump Overs (30/24)
10 Power Cleans (185/125)
(KG conv: 85/57.5 PC)
Time cap:22mins
RX+
Teams of 2
100/80 Calorie Row
50 Box Jump Overs (40/30)
15 Power Cleans (225/155)
50/40 Calorie Row
20 Box Jump Overs (40/30)
10 Power Cleans (225/155)
(KG conv: 102.5/70 PC)