CrossFit – Mon, Oct 30

Performance
Power Clean + Push Jerk (3 Sets: 2 Reps, 3 sets: 1 Rep)

Coach’s Notes: Pause for 2 seconds at the knee on each power clean. These reps are not TNG. Start at a moderate weight and build to 9/10 RPE.

Fitness
Double DB Clean and Push Press (6 Sets: 8 Reps)

Coach’s Notes: Tough but unbroken weight. If you did this 2 weeks ago then go slightly heavier.

Metcon (Time)

For time:

21-15-9

Shoulder to Overhead (95/65)

Box Jump Overs (24/20)

Rest 3:00

9-15-21

Box Jump Overs

Shoulder to Overhead