Friday, November 24

CrossFit M3 – CrossFit

Clean and Jerk (6 x 2 Pause Cleans + 2 Pause Jerk)

Pause for 3 seconds above the knees and 3 seconds in the bottom of the dip. The goal of these pauses are to force you to keep the bar close and to drive into the ground as you pull the bar into your hip. In the jerk, the dip

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

OHS 115/75

20 Bar Facing Burpees

15 SDLHP 115/75
Stay smooth and unbroken. Keep shoulders above the bar in the SDLHP. Accelerate the bar with a leg drive not a backward pull