CrossFit – Fri, Aug 11
Performance
Clean Pull + Pause Clean + Jerk (1 Complex every 1:30 x 5 sets)
(2sec hold at knee)
Fitness
DB Power Clean (8 Reps Every 1:15 x 5 sets)
DB in each hand
Coach’s Notes: Go heavier than last week.
Performance & Fitness
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Thrusters, 95# / 65#
Pull-ups
Coach’s Notes: Have fun.
Coach’s Notes: pause for 2 full seconds at the knee for the pause clean. It is a squat clean not power. Start light and build to 9/10 RPE.