FRIDAY APRIL 8, 2016

CrossFit M3 – CrossFit

Warm-up

500m row

15 mins, coach-led:

– Jumping squats

– Lateral ball slams

– Broad jumps

– Max height wall ball shots

Beregener warm-up

Weightlifting

Clean and Jerk (1-1-1-1-1-1)

Power clean and push jerk.

Your fist lift of the working set should be about 80% of your previous 1RM.

Then increase about 5% for each subsequent lift.

Clean and Jerk (2 reps EMOM for 10 mins)

Power clean and push jerk.

Same weight across all 10 mins.

Target weight is 65-75% of today’s 1RM.

Metcon

2k Row (Time)

Max Effort 2k Row