October 13, 2015

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Split Jerk

Every 2 Minutes for 12 Minutes:

3 Reps @ 60%

3 Reps @ 70%

3 Reps @ 75%

1 Rep @ 80%

1 Rep @ 85%

1 Rep @ 90%

Athletes have until the clock hits the 20:00 Mark to Establish a new 1 Rep Max.

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
———————————————–

**Time Cap: 10 Minutes**

———————————————–

Competition Side Work

Metcon (Time)

For Time:

30 Clean and Jerks (135/95)

**Mental Toughness – can you saddle up and do it again with less than a 10 minute rest?**

-Please be safe about this – if you are unsure ask a coach-

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