CrossFit – Mon, Jan 23

Squat Clean and Jerk (1 Rep Every 1:30 x 6 Sets)

Coach’s Notes: Start at 65% and build to 1 rep at RPE 8/10.

Dumbbell Clean (5 reps every 1:30 x 6 sets)

Coach’s Notes: Each rep will be a swuat clean. Use a challenging weight for all 6 sets.

Performance & Fitness
Metcon (Time)

For Time:


Air Squats


Calories on any machine

Coach’s Notes: Leave a note in the comment section of which machine you used. If this volume is too high then consider cutting out the first 100 squats.