HV Tribe CrossFit – CrossFit

View Public Whiteboard

Clean and Jerk (90% 1RM)

Power Clean and Jerk

Spend 15min. working up to a 90% effort Power Clean and Jerk.

Save some in the tank for part 2 below. You’re gunna need it 🙂

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Your goal is to hang onto that bar for as many touch and go reps as absolutely possible!

If you need to scale this, I would say to choose a weight that you could do 10 touch and goes with in a row if you had to.

PLEASE GIVE IT ALL YOU HAVE TODAY! This one is only as hard as you make it.

Metcon (No Measure)

Accessory Work

Metcon (No Measure)

Optional Extra Credit: (Pick 1 or 2 of these)

1.) 400m Farmer Carry with (2) 53/35lb Kettlebells. You can try 70/53s if you’re getting good at these.

2.) 10-12 Single DB Skull Crushers.

Rest 90sec. Repeat For 3 Total Sets.

3.) 12-15 DB Lateral Raises.

Rest 90sec. Repeat For 3 Total Sets.

*Today’s metcon is a quick one for most of you, but it does take A LOT out of you if you give it everything you got! Don’t feel obligated to do any of this stuff if you don’t want to! It’s just here incase you’re feeling you want a little a more 🙂