HomeGrown CrossFit - CrossFit
A: Clean and Jerk (Complex)
On the 1:30 x 7 Sets:
1 Power Clean
1 Front Squat
1 Push Jerk
1 Cluster
*Can drop bar following the Push Jerk
Set 1: 50% of 1RM Clean and Jerk
Set 2: 55% of 1RM Clean and Jerk
Set 3: 60% of 1RM Clean and Jerk
Set 4: 65% of 1RM Clean and Jerk
Sets 5-7: 70% of 1RM Clean and Jerk
Note: Record set 7
B: Metcon (Time)
10 Power Cleans (R+155/105, Rx125/85)
50 Air Squats
10 Front Squats
50 Air Squats
10 Push Jerks
50 Air Squats
Published by: Breanne Feudale in Uncategorized