CrossFit – Mon, Nov 10
Warm Up – Monday (AMRAP – Reps)
Hip Halo Warmup
-into-
7:00 AMRAP
30-second Air Bike
5 Deadlifts (empty bar)
4 Hang Power Clean and Jerk (empty bar)
2 Thrusters (empty bar)
4 Up Downs to Seal Pose + Jump Over Bar
Clean and Jerk (6 sets
1 Power Clean and Jerk (80-85%)
(Choice of Split or Push Jerk))
1 Power Clean and Jerk (80-85%)
(Choice of Split or Push Jerk))
Metcon Monday (AMRAP – Reps)
12:00 AMRAP
60 Deadlifts (95/65)
40 Hang Power Clean and Jerks (95/65)
20 Thrusters (95/65)
Max Calorie Air Bike in remaining time
(KG conv: 42.5/30 barbell)
RX+
12:00 AMRAP
60 Deadlifts (115/80)
40 Hang Power Clean and Jerks (115/80)
20 Thrusters (115/80)
Max Calorie Air Bike
(KG conv: 52.5/35 barbell)