CFNA – CrossFit
Weightlifting
Clean and Jerk (6 minute EMOM, then 6 minutes for heavy single )
With a running clock,
EMOM
0:00-3:00
3 Clean & Jerks @65%1RM
EMOM
3:00-6:00
2 Clean & Jerks @75%1RM
Then from
6:00-12:00
Establish a heavy single (Power Clean & Push Jerk)
Metcon
Metcon (Time)
60 KBS 53/35
50 Push-ups
40 Goblet Squats 53/35
30 Pull-ups
20 Hang Power Cleans 135/95
10 Burpee Bar touch (Rx+ 10 Bar MUs)