Weightlifting
Clean and Jerk (@(70%+11#)x(2+1)x4 )
(15min)
4 rounds of 2 squat cleans+1Split jerk @70% of 1RM C&J +11#
4 rounds of 2 squat cleans+1Split jerk @70% of 1RM C&J +11#
Snatch Grip Deadlift (3-4″ Deficit@(90%+22#)x5x4)
(15min)
4 Rounds of 5 Deficit snatch grip deadlift@90% of 1RM Snatch+22#
4 Rounds of 5 Deficit snatch grip deadlift@90% of 1RM Snatch+22#
Metcon
Metcon (Time)
For time,
21-15-9 reps of
Hang squat cleans 115/80
C2B Pull-ups
21-15-9 reps of
Hang squat cleans 115/80
C2B Pull-ups
(15min)
CrossFit Juke Joint 