CrossFit – Tue, Mar 7

Tuesday WARM up
2min skipping prac/play
INTO
2 rounds
5 empty bar muscle cleans
5/5 each side front rack elbow pump rack stretch
5 push press
5 split jerk
Strength (Weight)
Set up barbells and have extra weights handy.
Halve the class, half start on runs, other half on barbells.

0-3min:
EMOM:
100m run

3-6min:
EMOM:
3 Power Clean and Jerks @60-70% of 1RM

6-9min:
EMOM:
100m run

9-12min:
EMOM:
2 Power Clean and Jerks @70-80% of 1RM

12-15min:
EMOM:
100m run

15-18min:
EMOM:
1 Power Clean and Jerk @80-90% of 1R

Tuesday Metcon (Time)
12min cap:
10 Rounds For Time:
8 Box jump
3/3 KB snatch @ 12/16kg

Advanced Option:
15 rounds for time:
6 box jump
3 power snatch @ 40/60kg

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