12
May
Thursday 5/16/19
CrossFit and Fearless – CrossFIT
Weightlifting
Metcon (Weight)
Every 2min. x 6 Rounds:
1 Squat Clean + Front Squat + Split Jerk
Last weeks WL is listed below so you can add a little weight from last week. All Sets should be at the same weight.
3 Position Squat Clean + Split Jerk
1 Rep:
High Hang Squat Clean
Hang Squat Clean
Squat Clean
Split Jerk
Metcon
Metcon (Time)
For Time:
10-9-8-7-6-5-4-3-2-1
Power Clean (135/95)
Burpee Over bar
Accessory Work
Metcon (No Measure)
100 Russian Twists (50/35 DB)
Tabata style, 20 seconds on 10 seconds off.