Peninsula CrossFit – CrossFit

Clean and Jerk

15-30 Min RT

GOAL: Priming near max effort C&J

Work up to a heavy single rep (90%) using the following progression:

Clean + Jerk

3 + 2 @30-50%

2 + 2 @60%

2 + 1 @70%

1 @80%

1 @90%

-Rest 2 to 3 mins between sets.

-Do not attempt or reach your 1RM today!

-Perform 3 high box jumps between each effort to keep your explosiveness primed.

Metcon (AMRAP – Rounds and Reps)

AMRAP 18 Mins:

Run 400 meters

20 situps

15 OH squats @95/65#
30-55 Min RT

GOAL: Conditioning and core stability

– OH squat weight should be such that you can perform the reps in 1-2 sets.

-Use the situps as your recovery, the run and the OH squats are the focus of this metcon.