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WEDNESDAY

CrossFit 5000 – CrossFit

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Clean and Jerk

Every 2 minute for 18 minutes:

Hang Clean (from mid-knee) + Split jerk

Sets 1-3 – 75% of 1-RM Clean & Jerk

Sets 4-6 – 80% of 1RM

Sets 7-9 – 85% of 1RM

Metcon (AMRAP – Rounds and Reps)

Every 5 minutes for 10 minutes:

30 Wall balls 12/9kg

20 Deadlifts @ 100kg/70kg

Max Burpee box jump overs in time remaining

*score is your Burpee box jump overs

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