Verdant CrossFit – Luke Work
1-Mile Run (Time)
Max Effort 1-Mile Run
warm – up
3 Position Clean (80/1, 85/1, 90/1, 93/1 )
If you have to significanly sacrfice form then do these as singles and drop between each rep. Typically, people with high clean to bodyweight ratios may need to do this.
Split Jerk (4 x 1 @ 90%, 3 x 1 @ 93%)
Metcon (Time)
5 Rounds
800m Road Bike
7 Squat Cleans 155/105
1-Mile Run (Time)
Max Effort 1-Mile Run
do at end of session, try to run faster than the first mile