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02/04/2015

3
Feb

02/04/2015

Main – CrossFit

(No Measure)

Every 1:30 for 6:00 (5 total sets)-

5 UB T&G Power Clean & Push Jerks

*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

2) 1XME UB T&G Power Clean & Push Jerks @ 80% of heaviest weight used for at least 4 reps of #1

Metcon (AMRAP – Reps)

Complete as many rounds and repetitions as possible in 14 minutes of:

60 Double Unders

50 TTB

40 Wall Ball 20/14

30 Power Cleans 135/95#

20 Muscle-Ups

Metcon (Time)

OR You can Choice

Buy in 500m Row

10-9-8-7-6-5-4-3-2-1

Box Jumps

Push Ups

1-2-3-4-5-6-7-8-9-10

Wall Balls 20/14

Sit Ups

Cash Out 500m Row

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