CrossFit – Wed, Nov 16
Performance
Squat Clean and Jerk (5 Sets: 1.1.1)
Fitness
Metcon (Weight)
5 Sets: 1 KB Complex
8 Russian KBS + 8 Goblet Reverse Lunges
Performance & Fitness
Metcon (AMRAP – Rounds and Reps)
2 Sets:
AMRAPx6:00
24 Double-unders
12 Alternating DB Snatch (50/35)
6 Toes to Bar
Rest 3:00
*Start from where you left off
Coach’s Notes: Each set will consist of 3 reps. Each rep will have 15 seconds of rest in between. Rest 2:00 between sets. Keep these between 70 and 80% of your 1RM.