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09/16/2019

15
Sep

09/16/2019

CFT – CROSSFIT

Pre-Training

3 Rounds Not For Time:

10 Push Up Position Shoulder Retractions+10 Shoulder Taps

10 Bootstraps

8 Squat Thoracic Rotation/Side

Gymnastics

12 Minute EMOM

Minute 1-15 Pull Ups Or 10 Strict Pull Ups

Minute 2-14 Pistols

Minute 3-15 V-Ups

Metcon

Metcon (AMRAP – Reps)

5 Sets:

2 Minute AMRAP:

12 Burpee Box Jumps 20/14

Max Power Clean & Jerks

Rest: 0:30s

RD 1 – 115/85

RD 2 – 135/95

RD 3 – 155/105

RD 4 – 165/115

RD 5 – 185/125
Modify weights in order to increase each round.

Score is the total amount of power clean and jerks completed. Don’t include burpee box jumps in scoring.