September 28, 2015

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Split Jerk

Take 10 Minutes to Warm Up to 90%

Every 2 Minutes for 10 Minutes

1 Split Jerk @ 90+%

Metcon

Metcon (4 Rounds for reps)

Four Rounds for Reps:

Every 4 Minutes for 16 Minutes:

200 Meter Run

Unbroken Clean and Jerk (135/93)

——————————————

Rx+

C&J (165/113)

____________________________

Note: Clean and Jerk is unbroken. As soon as your hands leave the bar your round is finished…rest until the next interval begins.

_____________________________

Competition Side Work

Back Squat (5 x 5 @ 80%)

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s