Friday 061016

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Stay Strong CrossFit – CrossFit

Warm-up

800m Run

2 RD’s

10 Spider Lunges

10 Push-Ups

30sec Front Rack Distraction ea. Arm

2 RD”s

5 Hang Muscle Cleans

5 Tall Cleans

5 Tall Jerks

WOD

Metcon (AMRAP – Reps)

15 Minute Time Cap:

10 Squat Clean & Jerk (85/135) L1(55/95)

15 Burpees over the Bar

8 Squat Clean & Jerk (115/185) L1(75/115)

15 Burpees over the Bar

6 Squat Clean & Jerks (145/225) L1(95/135)

15 Burpees over the Bar

4 Squat Clean & Jerks (175/275) L1(115/155)

15 Burpees over the Bar

2 Squat Clean & Jerks (200/305) L1(125/175)

Max Squat Clean & Jerks (205/315) L1(130/185)

Metcon (AMRAP – Reps)

MASTER’s 55+

15 Minute Time Cap:

10 Squat Clean & Jerk (55/95)

15 Burpees over the Bar

8 Squat Clean & Jerk (75/115)

15 Burpees over the Bar

6 Squat Clean & Jerks (95/135)

15 Burpees over the Bar

4 Squat Clean & Jerks (115/155)

15 Burpees over the Bar

2 Squat Clean & Jerks (125/175)

Max Squat Clean & Jerks (130/185)

Weightlifting

Bench Press (3 x 5 Reps )

Aim to Complete @ 70% of 1RM