May 16, 2016
by Alex EtzenXS CrossFit – General CrossFit
Weightlifting
Clean Complex (1-1-1-1-1-1-1-1)
Work to a heavy single of the following complex
– 3 squat clean from power position
– 2 squat clean from hang position (just above knee)
– 1 squat clean from below knee
The bar never touches the ground.
Focus on proper positioning over moving more weight.
Push Press + Jerk (1-1-1-1-1-1-1-1)
Work to heavy single of the following complex
– 1 Push Press
– 1 Jerk
Metcon
Metcon (AMRAP – Reps)
AMRAP 4
– 1 Rope Climb (15′)
– 5 Burpees