Monday, October 9th, 2017

Monday, October 9th, 2017

XS CrossFit – General CrossFit

Weightlifting

3 Power Clean- 2 Front Squat-1 Jerk (5 x 6)

Work up to a max weight for the following barbell complex:

-3 Power Cleans

-2 Front Squats

-1 Jerk
The cleans should be unbroken and touch-and-go on the floor. The jerk can be push, squat or split jerks.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 MINUTES:

-15 Toes-to-bar

-12 DB Front rack walking lunges (50/35#)

-9 DB push press
12 total walking lunges (6 ea leg) with 1 dumb bell in each hand.

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