CrossFit – Thu, Feb 13
Clean and Jerk (Weight)
0:00-5:00 x 3 (Time)
3 Rounds
30/21 Calorie Row
20 Step-overs/Box-overs
10/20 Pullups
Record slowest round
Large classes will share cardio equipment. One person will start at the top and work their way down and one person will start at the bottom and work their way up.
Active Recovery: (AMRAP – Rounds)
3-4 Rounds
50 Jump Rope/Cross-overs
12 Elevated front footed lunges
12 DB Deadlifts
12 W. Sit-ups
15 min cap
Opt. 1 -Test- 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, then 5×1 @ 85% of 1RM
Opt. 2 -Build- 3×3 @ 65%, 2×3@ 70%
Opt. 3 -Tech- Snatch Balance. Build or Test.
Sub Clean for Snatch