HV Tribe CrossFit – CrossFit
20min. running clock…
10 Power Clean and Jerks at 50%
8 Power Clean and Jerks at 60%
6 Power Clean and Jerks at 70%
4 Power Clean and Jerks at 80%
2 Power Clean and Jerks at 90%
Use remaining time to shoot for a 1 rep max
Numbers are based off of effort not 1RM. Once you hit 6 reps it should already start getting pretty spicy.
Not feeling it today? Do 10 Every round with a light weight and just work on form.
Metcon (AMRAP – Reps)
Min. 1) Plank
Min. 2) Max Reps of Weighted Hanging Knee Raises 10/5lbs.
*Try to end your knee raises around 45sec. And be sure to get ALL those planks without breaking!
Hanging Knee Raises: