Week 3 Day 4

Posted: May 24, 2017 in Uncategorized

26.2 CrossFit – CrossFit

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

Warm-up (No Measure)

Then:

With an empty barbell or heavier weight of athletes choice

3×3 tall cleans

Clean and Jerk (9×2 @ 70% :45-:60s rest between sets )

Deadlift (“50%x5, 60%x3, 70%x1, 75% AMRAP”)

Metcon (Time)

For Time

500M Row, 20 Sit Ups

400M Row, 30 Sit Ups

300M Row, 40 Sit Ups

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