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Friday CrossFit

14
Jul

Friday CrossFit

CrossFit Danbury – CrossFit

1: Metcon (Weight)

Clean and Jerk:

On the 2:00 x 7 Sets:

3-Position Squat Clean + Split Jerk

Set #1 – 1 Complex @ 50% of 1RM Clean and Jerk

Set #2 – 1 Complex @ 55% of 1RM Clean and Jerk

Set #3 – 1 Complex @ 60% of 1RM Clean and Jerk

Set #4 – 1 Complex @ 65% of 1RM Clean and Jerk

Set #5 – 1 Complex @ 70% of 1RM Clean and Jerk

Set #6 – 1 Complex @ 70% of 1RM Clean and Jerk

Set #7 – 1 Complex @ 70% of 1RM Clean and Jerk

2: Metcon (Time)

5 Rounds:

5 Front Squats (165/110)

10 Plate Burpees*

15/10 Calorie Assault Bike

Rest 2:00
*Plate Burpee is a burp followed by a ground to OH with the plate

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