CrossFit – Tue, Aug 27
Tuesday WARM up (AMRAP – Reps)
8:00 AMRAP
3 Inch Worms
5 Clean Grip Deadlifts (PVC – Empty bar)
4 High Hang Muscle Cleans + Shoulder Press (PVC – Empty bar)
3 Hang Power Clean and Push Press (PVC – Empty bar)
2 Power Clean and Jerks (PVC – Empty bar)
Clean and Jerk (Power Clean & Jerk 8×4
8 sets of 4 Power Clean and Jerks (1 set every 1:30)
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 3-5 seconds.)
8 sets of 4 Power Clean and Jerks (1 set every 1:30)
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 3-5 seconds.)
Metcon – Tuesday (AMRAP – Reps)
EMOM 16:00
Minute 1: 200m Run
Minute 2: Max Single Unders
Minute 3: Max Kettlebell Swings (53/35)
Minute 4: Rest
(KG conv: 24/16 KB)
Score = Single Unders + Kettlebell Swings for each of the 4 sets
RX+
Minute 1: 200m Run
Minute 2: Max Crossover Singles
Minute 3: Max Kettlebell Swings (53/35)
Minute 4: Rest
(KG conv: 24/16 KB)