Weightlifting
2 Push Jerks+ 1 Split Jerk (1-1-1-1-1 )
(15min)
Warm up to 65% of !RM C&J, then add 5# each round. From the rack. Record the last weight for the score
Warm up to 65% of !RM C&J, then add 5# each round. From the rack. Record the last weight for the score
Clean and Jerk (3 Cleans + 1 Jerk @ (70%+5.5#)x1x4)
(15min)
4 Rounds of 3 Squat cleans and 1 Split Jerk @ 5.5# + 70% of 1RM C&J
https://www.instagram.com/p/Bd_oPfFhnNo/
4 Rounds of 3 Squat cleans and 1 Split Jerk @ 5.5# + 70% of 1RM C&J
https://www.instagram.com/p/Bd_oPfFhnNo/
Metcon
Metcon (AMRAP – Reps)
AMRAP 7
9 Power clean 135/95
6 Burpee over bar
3 Strict HSPU
9 Power clean 135/95
6 Burpee over bar
3 Strict HSPU
If you don’t have HSPU, do push-ups
CrossFit Juke Joint 