CrossFit – Mon, Sep 18
Warm Up – Monday
3 sets:
5 Clean Grip Deadlifts
5 Muscle Clean + Strict Press
5 Hang Squat Clean
5 Push Press
5 Squat Clean and Push Jerks
* perform with a PVC pipe or empty bar *
Clean (5 sets: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (@60-70% of 1RM Clean & Jerk)
* Complete a set every 1:30
* Hold on to the bar until all 3 reps are complete
* Complete a set every 1:30
* Hold on to the bar until all 3 reps are complete
into
3 sets: 3 Push Jerk @ final weight in part 1
* Complete a set eve)
Metcon Monday (Time)
12-9-6
Hang Squat Clean (155/105)
Burpee Chest to Bar
(KG conv: 70/48)
Time Cap:10mins