Week 14 Day 4

Posted: April 5, 2017 in Uncategorized

26.2 CrossFit – CrossFit

Warm-up (No Measure)

1x Through of:

3 minute row, run or bike, your choice

20 Pass Throughs

20 Air Squats

100M Double Overhead Kettlebell Carry

Clean & Jerk Warm Up (No Measure)

With PVC:

5 hang power clean from mid thigh

5 power clean from just above knee

5 power clean from just below knee



5 hang squat cleans from mid thigh

5 squat cleans from above the knee

5 full squat cleans from floor



5 push press

5 push jerk

5 split jerk

Bench Press (3@70% 3@80% 3+@90% of tr max)

Metcon (3 Rounds for reps)

3 Rounds of:

4 Minutes of Work 3 Minutes of Rest

8 Hang Power Cleans 75/55

8 Hand Release Push Ups

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