CrossFit
Strength
Clean [Video]
Jerk [Video]
Complex: 1 Squat Clean + 1 Split Jerk
Work into a moderate complex.
The goal is Split Jerk technique and no misses. No attempted max lifts.
Conditioning
4 Rounds For Time:
• 12 Pull-ups (6 Ring Muscle-ups for Rx+)
• 8 Front Squats (#155/105 Rx; #195/145 Rx+)
• 50 Double Unders
Bootcamp
Part 1
On a running clock...
0-7 Minutes:
Run 800 meters
Max Dumbbell Thruster
Rest 2 Minutes
9-15 Minutes:
Run 600 meters
Max Weighted Sit-ups
Rest 2 Minutes
17-22 Minutes:
Run 400 meters
Max Hand Release Push-ups
Part 2
600m Partner Farmer's Carry
