Thur20151022

CrossFit Crescent – CrossFit

 

Weightlifting

Clean

3 min EMOM

1 Clean + 2 Push Press

1 min Rest

3 min EMOM

1 Clean + 2 Push Jerk

1 min Rest

5 min EMOM

1 Clean + 1 Split Jerk

Progressive.

Start with a light weight and focus on technique, especially getting under the bar. When you start the last EMOM the weight should be heavy but not exceeding your 90%.

Sport WoD

Metcon (AMRAP – Reps)

9 min AMRAP

Max Effort Shoulder To Overhead 125/85

once broken perform 20 Double Unders

Max Effort Front Rack Lunges

once broken perform 5 Burpees
Score total reps of S2O and Lunges.

Fitness WoD

Metcon (AMRAP – Reps)

9 min AMRAP

Max Effort Shoulder To Overhead 95/65

once broken perform 60 Single Unders

Max Effort Back Rack Lunges

once broken perform 5 Burpees
Score total reps of S2O and Lunges.

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