Jan. 27, 2015

Main – CrossFit

Power Clean and Jerk (emom 7- 3 t&g pc+pj)

1+1 Power Clean + Jerk
*Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete. When 3 reps are no longer possible subtract weight and complete the remainder of the EMOM.

Back Squat (1a) see %’s)

4) Back Squat (based on 1rm squat) – 1×5@65%, 1×5@70%, 1×5@75%, 1×3@80%, 1×5@75% – rest exactly 90 seconds

Handstand Push-ups (1b) 4XME Strict + ME Kipping UB HSPU )

Metcon (Time)

Row 30 Calories

50 Thrusters 65/45#

40 C2B Pull-ups

*Do not strategize Thrusters. Do as many as possible UB, with the goal being all 50 UB.

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