CrossFit – Wed, Sep 17
Warm up – Wednesday (AMRAP – Reps)
10:00 AMRAP
1:00 Machine
4 Lunge Matrix (each leg)
3 Clean Deadlifts
3 Hang Muscle Cleans
3 Front Squats
3 Muscle Clean + Shoulder press
-PVC-Empty Bar-
Clean and Jerk (Clean & Jerk Complex:
Clean + Front Squat + Jerk (Or Push Jerk) (4×3 @ 75-80%)
– Focus: Strong catch, tight front rack, aggressive split)
Clean + Front Squat + Jerk (Or Push Jerk) (4×3 @ 75-80%)
– Focus: Strong catch, tight front rack, aggressive split)
Metcon – Wednesday (AMRAP – Reps)
21-15-9-9
Thrusters (95/65)
Lateral Burpees over the Bar
(KG conv: 42.5/30 Thrusters)
Time cap:15mins