Menu

CrossFit — May 6, 2019

0 Comments

WOD

Strength+Skill
Metcon (Weight)
Clean & Jerk review / warmup

20min to perform 6 sets for max load

"Big Clean Complex"
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk

Beginner
6 x 6 HPC + 6 PP

each set is 12 reps without dropping the bar
rest as needed between sets and try to increase weight after each set
all cleans must be squat cleans

WOD
Metcon (Time)
27-21-15-9
KBS (1.5/1pd)
goblet squat
2x DU

13 min cap

DU reps — 54-42-30-18
DU scale — no one does just singles, pick a pattern of attempts

rx+ KB @ 2/1.5pd + FS @ 115/75 + 3x DU
rx+ DU reps — 81-63-45-27