WEDNESDAY
August 21, 2019
CrossFit 5000 – CrossFit
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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