CrossFit – Mon, Jun 15
Warm Up – Monday
8:00 Flow
0:00–2:00 Easy Run
2:00–4:00
2 Rounds
5 Roll and Reach
3 Inchworms
5 PVC Deadlift
5 Hang Power Clean
5 Strict Press
4:00–8:00
3 Rounds
3 Empty Bar Muscle Clean + Strict Press
3 Empty Bar Power Clean + Push Press
2x50ft Shuttle Run
Clean and Jerk (Every 1:30 x 6 sets
2 Power Cleans + 1 Push Jerk @ 65% OR RPE 6)
2 Power Cleans + 1 Push Jerk @ 65% OR RPE 6)
Metcon Monday (5 Rounds for reps)
Every 2:00 (8 sets)
100m Run
5 Touch and Go Clean & Jerk (135/95)
(Scored by Time Each Set)
(KG conv: 60/42.5)
AFFILIATE COMPETE:
Every 2:00 (8 sets)
100m Run
5 Touch and Go Clean & Jerk (155/105)
(KG conv: 70/47.5)
**INDEPENDENCE (Intermediate):**
Every 2:00 (8 sets)
100m Run
5 Touch and Go Clean & Jerk (115/75)
(KG conv: 52.5/35)