September 8, 2015

CrossFit By The Sea – CrossFit

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Weightlifting

Clean and Jerk

Take 15 Minutes to Build to a Heavy Weight

_______________________________

Metcon (4 Rounds for weight)

Take 2 minutes to complete:

15/10 Calorie Assault Bike

2 Clean and Jerk

**Rest 2 Minutes**

Rules:

1. Athlete’s can only make 2 clean and jerk attempts per 2 minute work period.

2. Athlete’s may choose any weight they would like to use.

3. There will be 4 scores – total weight achieved per set.

Competition Side Work

Front Squat (3 x 3)

Complete 3 x 3 at 85% and then compete 1 set of 15 Reps at 50% of your 85%

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