CrossFit – Mon, Jan 12
Performance & Fitness
Hang Squat Clean + 3 Front Squats (1 Complex every 2:00 x 4 sets)
Metcon (AMRAP – Reps)
Every 3:00 x 4 sets ( 2 sets of each alternating):
Set 1 :
10 Burpee Box Jump Overs (24/20)
AMRAP Power Cleans @ 75% until 1:30 mark
Set 2:
5 Power Cleans @ 75%
AMRAP Burpee Box Jump Overs (24/20) until 1:30 mark
Coach’s Notes: Record total reps after the buy-in. Percentage is based off of 1RM Power Clean. Leave a note of your weights in the comment section. If you don’t have a percentage to work off of then use a weight that feels like 5-6/10 RPE.
Power Clean (Use this to reference percentages for today. )
Coach’s Notes: Use around 70-80% of 1RM Clean or around 8/10 RPE. Use the same weight across.