CrossFit – Thu, Mar 14
Warm up – Thursday (AMRAP – Reps)
8:00 AMRAP
5/5 Light DB bicep curls
3/3 Hang Clean and Jerks
10 box jump overs
0:30 Bike
Metcon – Thursday (AMRAP – Reps)
20 Burpees
1000/800m Bike
40 Alternating Hang Clean& Jerks (50/35)
1000/800m Bike
200 box step ups
20 Burpees
1000/800m Bike
40 Alternating Hang Clean& Jerks (50/35)
1000/800m Bike
Time Cap:30mins
Thursday Optional Extra (AMRAP – Reps)
Clean & Jerk
Workout Definition
12 Minutes (Every minute on the minute)
1 Clean and Jerk @ 75%
1 Clean and Jerk @ 75%
1 Clean and Jerk @ 75%
1 Clean and Jerk @ 80%
1 Clean and Jerk @ 80%
1 Clean and Jerk @ 80%
1 Clean and Jerk @ 85%
1 Clean and Jerk @ 85%
1 Clean and Jerk @ 85%
1 Clean and Jerk @ 90% 9/10 RPE
1 Clean and Jerk @ 95% or 9.5/10 RPE
1 Clean and Jerk @ 100% or 10/10 RPE