CrossFit – Tue, Apr 8
Clean Pull (3 x 3 EMOM Same weight across)
- EMOM x 3 (3 reps)
- Clean Pulls (100-110% of 1RM Clean) Same weight across
Clean and Jerk (4 x 3 EMOM same weight across)
- EMOM x 4 (3 reps)
- Clean & Jerk (75-80% of 1RM)
- Focus on a smooth transition between the Clean and the Jerk
Metcon (AMRAP – Rounds and Reps)
[TEAMS OF 3]
AMRAP 30:
60/48 Calorie Row
60 Lateral Burpees Over Barbell
60 Hang Power Cleans (135/95)
60 T2B
Score: Rounds + Reps
– Notes: One partner works at a time, switching out however you’d like.
– Target Loading: Light-Moderate (45-55% of 1RM power clean)
– Target Score: 3-4 Rounds
Extra Work (Checkmark)
4 Rounds
12/9 Calorie Bike
10 weighted sit-ups
20 unweighted sit-ups
