140502

Main – CrossFit

Weightlifting

1: Split Jerk (10 Minutes to work to a 2 Rep Max from Rack)

2: Clean (5×2@90% of #1)

Conditioning

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:
200m OH Plate Carry (45/25)
10 Pull-ups
20 Lateral Plate Jumps (each jump counts 1 rep – touch plate on top)

Weightlifting

The Following is for the 6:00 Weightlifting Session:

1: Pause Clean (Work to a 2RM then 1×2@95%, 1×2@90%)

2 Count at Top of Knee

2: Split Jerk From Blocks (Work to a 2RM then 1×2@95%, 1×2@90%)

3a: Weighted Pull-ups (4×5 Weighted Strict Pull ups- AHAP rest 90sec)

3b: Behind the Neck Push Press (4×5 AHAP rest 90sec)

Conditioning

Time Permitting

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:
200m OH Plate Carry (45/25)
10 Pull-ups
20 Lateral Plate Jumps (each jump counts 1 rep – touch plate on top)
5 Strict HSPU