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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%