06/30/2016

Bitterroot CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 min DU’s

-10 squat jumps

-10 barbell strict press

-10 front rack walking lunges

-10 med ball cleans

-10 AbMat sit ups

-10 box jumps

Shoulder mobility 4 min.

PVC work on C&J

Metcon

Metcon (AMRAP – Reps)

Complete as many reps as possible in 20 minutes of:

135-lb./*95-lb. clean and jerks, 15 reps

Rest 1 minute

155-lb./*105-lb. clean and jerks, 15 reps

Rest 1 minute

185-lb./*125-lb. clean and jerks, 15 reps

Rest 1 minute

225-lb./*145-lb. clean and jerks, 15 reps

Rest 1 minute

245-lb./*155-lb. clean and jerks, 15 reps

Rest 1 minute

265-lb./*165-lb. clean and jerks, 15 reps

Scale 1/ MMS:

Complete as many reps as possible in 20 minutes of:

95-lb./*65-lb. clean and jerks, 15 reps

Rest 1 minute

115-lb./*75-lb. clean and jerks, 15 reps

Rest 1 minute

135-lb./*85-lb. clean and jerks, 15 reps

Rest 1 minute

155-lb./*95-lb. clean and jerks, 15 reps

Rest 1 minute

175-lb./*105-lb. clean and jerks, 15 reps

Rest 1 minute

195-lb./*115-lb. clean and jerks, 15 reps

Scale 2:

Complete as many reps as possible in 20 minutes of:

135-lb./*95-lb. clean and jerks, 15 reps

Rest 1 minute

155-lb./*105-lb. clean and jerks, 15 reps

Rest 1 minute

185-lb./*125-lb. clean and jerks, 15 reps

Rest 1 minute

225-lb./*145-lb. clean and jerks, 15 reps

Rest 1 minute

245-lb./*155-lb. clean and jerks, 15 reps

Rest 1 minute

265-lb./*165-lb. clean and jerks, 15 reps