200922

22
Sep

200922

Pally Fit LLC – CrossFit/Fitness

Weightlifting

Clean & Jerk Complex (5×1+1+1)

5 sets: 1 Clean + 1 Push Jerk + 1 Split Jerk
Perform 1 complex every 2:00, rest remainder of time

Build in weight. Do NOT drop the bar between movements

Metcon

Awful Annie (Time)

50-40-30-20-10

Double Unders

Abmat sit ups

5-4-3-2-1

Cleans (185/125)

Time cap: 15-min
DU modifications: decrease reps, double under attemps, or x2 singles

Clean modification: decrease weights (155/105, 135/95, 115/75, 95/65, etc)