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191119

19
Nov

191119

CrossFit Pally – CrossFit

Weightlifting

Clean and Jerk (heavy double)

Set clock for 15″ EMOM:

Minutes 0-12 ignore the beeps and find a heavy double for clean and jerk

Minutes 13-15 do 1-2 reps at 85%-90%

Metcon

Metcon (AMRAP – Reps)

For Max Reps:

4″ Max cals on Assault Bike/Rower

rest 60 seconds

3″ Max Power Clean at 70%-75% 1RM

rest 60 seconds

2″ Max Box Jumps 24″/20″

rest 60 seconds

1″ Max Bar Facing Burpees