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)