CrossFit – Wed, Apr 2

Performance & Fitness
Power Clean (1 rep every :30 x 4 Sets, Rest 2:00 and repeat)

Coach’s Notes: Keep the weight the same for all sets. Should be between 82-85% of your 1RM which is slightly heavier than last week. Flow of the workout: Do 1 rep every 30 seconds for 4 sets. Rest 2:00. Then repeat by doing 1 rep every 30 seconds for 4 sets. It will be a total of 8 sets.

Metcon (AMRAP – Reps)

5 Sets for total reps:

1:00 Shuttle Runs

REST :30

1:00 Calorie Row

REST :30

Coach’s Notes: For today, every 25′ on the SR counts as 1 rep. Record total SR and calories on rower.