Oct 6, 20201 min read

201007

CrossFit

Skill

Split Jerk

Strength

Power Clean and Jerk

5 Sets

3 Reps

build to a heavy set

Conditioning

Rowing

Set 1: 200m at 50% effort

Set 2: 200m at 70% effort

Set 3: 1K row at 100% effort (target sub 4 mins)

5-10 min rest

12 Min AMRAP

6 DB Hang Squat Clean (15/10KG)

6 DB Thrusters

6 Box Jumps (24/20”)

Recent Posts

On the 3:00 x 10 Rounds: 1,000 Meter Bike Erg Max Distance Farmer's Carry 22.5 / 15 kg's

Weightlifting Strength Front Squats build up to a heavy set of 5 3 sets 3 reps @ same weight Metcon 6 min amrap 4 thrusters 4 pullups 3...

EMOM FOR 30 MIN A) 10 DB Squat Cleans B) 10 KB Swings C) 10 DB Sumo Deadlift High Pull D) 15 KB Swings E) 10 DB Push Press F) 20 KB...