Weightlifting
Front Squat (@81%x2x5)
(15min)
Snatch Push Press (@81%(of 1RM Snatch)x3x5)
(13min)
Metcon
Metcon (Time)
For time:
15 burpees, jumping over the barbell
225-lb. clean and jerks, 5 reps
12 burpees, jumping over the barbell
225-lb. clean and jerks, 4 reps
9 burpees, jumping over the barbell
225-lb. clean and jerks, 3 reps
15 burpees, jumping over the barbell
225-lb. clean and jerks, 5 reps
12 burpees, jumping over the barbell
225-lb. clean and jerks, 4 reps
9 burpees, jumping over the barbell
225-lb. clean and jerks, 3 reps
(14min)
155# for female Rx
Scale down if your 90% of your 1RM is not more than or equal to Rx weights.
Use (85%-90% of 1RM C&J)
Main site WOD:
https://www.crossfit.com/workout/2016/12/26#/comments
155# for female Rx
Scale down if your 90% of your 1RM is not more than or equal to Rx weights.
Use (85%-90% of 1RM C&J)
Main site WOD:
https://www.crossfit.com/workout/2016/12/26#/comments
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