CrossFit – Mon, Dec 2
Warm Up – Monday (AMRAP – Reps)
8:00 AMRAP
5 Roll and Reach
3 Inch Worms
5 Clean Grip Deadlifts (empty bar)
5 Hang Muscle Cleans (empty bar)
5 Hang Power Cleans (empty bar)
Hang Power Clean (6 sets:
4 Clean Grip Deadlifts + 2 Hang Power Cleans (Build in weight)
-Complete a set every 1:45-)
4 Clean Grip Deadlifts + 2 Hang Power Cleans (Build in weight)
-Complete a set every 1:45-)
Metcon Monday (AMRAP – Reps)
3 Rounds
12/10 Calorie Air Bike
9 Clean and Jerks (95/65)
-rest 3:00-
3 Rounds
10/8 Calorie Air Bike
6 Clean and Jerks (135/95)
-rest 3:00-
3 Rounds
8/7 Calorie Air Bike
3 Clean and Jerks (185/125)
** There is a 6 minute time cap in each section.
(KG conv: CJ1 – 42.5/30, CJ2 – 60/42.5, CJ3 – 85/57.5)
Time cap each set: 6mins
RX+
3 Rounds
15/12 Calorie Air Bike
9 Clean and Jerks (115/80)
-rest 3:00-
3 Rounds
12/10 Calorie Air Bike
6 Clean and Jerks (155/105)
-rest 3:00-
3 Rounds
9/7 Calorie Air Bike
3 Clean and Jerks (205/135)
(KG conv: CJ1 – 52.5/35, CJ2 – 75/50, CJ3 – 92.5/60)