Weightlifting
Shoulder Press (60%x5x5)
(10min)
Warm ups: 45%x5
Warm ups: 45%x5
Metcon (Weight)
1-1-1-1-1-1-1
Find 1RM weight of clean complex below:
Clean Pull-Power Clean-Hang Clean
Find 1RM weight of clean complex below:
Clean Pull-Power Clean-Hang Clean
(20min)
If you find the max weight before all the 7 working sets, use heavy medium weight and finish all 7 sets.
If you find the max weight before all the 7 working sets, use heavy medium weight and finish all 7 sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 9
1 Ring Muscle up
3 Power clean 155/105
5 Box Jump 30/24
1 Ring Muscle up
3 Power clean 155/105
5 Box Jump 30/24
1 Ring MU=4 Muscle up transitions=4 Ring rows+4Ring dips
CrossFit Juke Joint 