Friday – 4/12/19

CFD – CrossFit

Weightlifting

Clean and Jerk (2-2-2-1-1-1)

Use to the sets of 2 reps to build to 85% of 1RM

The 3 sets of 1 rep should be performed at the same weight, 85%-90% of 1RM

Every 2min

Weightlifting

Front Squat (5-5-5-5-5)

Every 2:15

Build to a heavy 5

Metcon

Metcon (Time)

For time:

3 Rounds

30 Wall balls 20/14#

15 Pull-ups
Time Cap: 9min

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