Wednesday, January 10

CrossFit M3 – CrossFit

Clean + Jerk (5×3)

5 sets, ascending weight:

1 squat clean thruster

1 power clean

1 split jerk
Don’t cut your extension short here especially for the thruster otherwise you’re going to find the weight heavier than it needs to be.

Metcon (Time)

3 Rounds:

15 power clean @ 135/95

10 OHS @ 135/95

15 TTB
This is only 3 rounds, don’t pace yourself too much, get the first round as unbroken as possible. This is a real sprint workout.