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
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.
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
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