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
