Clinton Hill – CROSSFIT
What one or two things would you say CrossFit has done for you?
Strength / Skill
Push Jerk (Every 90 seconds Jerk x 2, for 9 minutes (6 sets):)
– use 75-90% of jerk 1rm.
– stay at the same weight on all 6 sets.
– mark your feet and set your goal to be perfect with your footwork and mechanics for each jerk.
Metcon (5 Rounds for time)
Every 3 minutes, for 15 minutes (5 sets) for times:
Row 300/250 Meters
3 Power Snatches @ 70% of 1-RM Snatch
6 Overhead Squats
Finish each set as quickly as possible and note times for each to enter into Wodify.
If you do not finish a round in 3 minutes the weight is to difficult.