CrossFit – Fri, Aug 11

Clean Pull + Pause Clean + Jerk (1 Complex every 1:30 x 5 sets)
(2sec hold at knee)

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.

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)
Thrusters, 95# / 65#

Coach’s Notes: Have fun.