Verdant CrossFit, Verdant CrossFit North – CrossFit
BBCY: Metcon (AMRAP – Reps)
Barbell Cycling:
Every :90 x 6
6-10 Clean and Jerk @ Grace Weight
Pick a number you can do unbroken.
Focus on mechanics of reloading barbell from the jerk
weight is medium
record reps (ie. 6-10)
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
20 Pull-Ups
30/25 Cal Row
10 Clean and Jerk
CJ should be lighter than your cycling work.
BB: Muscle Snatch (3 3 3)
30% – 45%
BB: Power Snatch (3 3 3 3 3)
70, 70 , 70, 75, 75
BB: Snatch Grip Deadlift (4 4 4)
95%