09 Jan CrossFit – Mon, Jan 9

CrossFit Metric – CrossFit

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Warm-up

A. General

EMOM 6

odd- 40 seconds jump rope

even- 5 Burpees + 6 Reverse Lunges

C. Specific

3 Muscle cleans

3 Power Cleans

—-

3 Tempo Power Clean, pause at the pocket 3 seconds

3 Push Jerk, pause in the bottom of the dip

3 Tempos clean and Jerk

Conditioning

Aerobic Threshold (5 Rounds for distance)

Row or Run

5 rounds

1 Min Max Distance

2 Min Rest
Build your pace every set, we are looking for a fast pace but not a sprint

Weightlifting

A: Clean and Jerk (Every 90 seconds for 7 sets
30 Double-unders
2 Clean & Jerk

Weight starts @ 75%)

TC: 11 minutes

Score: Weight

Perform

EMOM 10

30 Double unders

2 Clean and Jerk @Increasing %