CrossFit – Tue, Feb 10
Tuesday WARM up
2 Rounds:
30-second Easy Bike
8 Cossack Squats
3 Clean Deadlifts
3 Hang Muscle Cleans (With PVC / empty bar)
3 Front Squats (With PVC / empty bar)
3 Push Press (With PVC / empty bar)
3 Up Downs (With PVC / empty bar)
Clean and Jerk (Squat Clean and Jerk
Every 1:00 (10:00)
1 Squat Clean + Push Jerk @ RPE 6)
Every 1:00 (10:00)
1 Squat Clean + Push Jerk @ RPE 6)
Metcon – Tuesday (AMRAP – Rounds and Reps)
FREEDOM (RX):
7:00 AMRAP
50/40 Calorie Air Bike
Max Clean and Jerks (135/95)
(Scored by Reps)
(KG conv: 60/42.5 C&J)
INDEPENDENCE (Intermediate):
7:00 AMRAP
40/32 Calorie Air Bike
Max Clean and Jerks (115/80)
(KG conv: 52.5/35 C&J)
LIBERTY (Beginner):
7:00 AMRAP
30/24 Calorie Air Bike
Max Dumbbell Clean and Jerk (light)
AFFILIATE COMPETE (RX+):
7:00 AMRAP
50/40 Calorie Air Bike
Max Clean and Jerks (155/105)
(KG conv: 70/47.5 C&J)