CrossFit – Fri, Mar 17
Warm up – Friday
150 single unders or 100 double unders
INTO
3rds
5/5 box step ups
5 empty barbell front squats
5 empty barbell power cleans
5 empty barbell push jerks
5 empty barbell clean and jerks
INTO
3rds
5/5 box step ups
5 empty barbell front squats
5 empty barbell power cleans
5 empty barbell push jerks
5 empty barbell clean and jerks
Metcon -Friday (Time)
12-minute AMRAP:
8 dumbbell snatches, arm 1
8 overhead walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 overhead walking-lunge steps, arm 2
40 Double Unders
RX:
♀ 15kg
♂ 22.5kg
RX+:
♀ 22.5kg
♂ 32.5kg
40 Crossovers
Strength (Weight)
5 rounds for time:
5 burpee box jump-overs
1 clean and jerk
5 burpee box jump-overs
1 clean and jerk
*Add 1 clean and jerk after each round.
RX:
♀ 45kg clean and jerks, 20-in box
♂ 60kg-lb clean and jerks, 24-in box
RX+
♀ 83kg clean and jerks, 24-in box
♂ 125kg-lb clean and jerks, 30-in box
Time cap: 10 minutes
Metcon -Friday (Time)
12-minute AMRAP:
8 dumbbell snatches, arm 1
8 overhead walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 overhead walking-lunge steps, arm 2
40 Double Unders
RX:
♀ 15kg
♂ 22.5kg
RX+:
♀ 22.5kg
♂ 32.5kg
40 Crossovers