Tuesday January 21st


Jersey Devil CrossFit – CrossFit

Weightlifting

Hang Clean + Jerk (2-1-1-1-1-1)

Hang Clean + Jerk
*Set 1 = 2 reps @ 65% of 1-RM Clean & Jerk

*Set 2 = 1 rep @ 70% of 1-RM Clean & Jerk

*Set 3 = 1 rep @ 75% of 1-RM Clean & Jerk

*Sets 4-6 = 1 rep @ 80% of 1-RM Clean & Jerk

Metcon

Metcon (AMRAP – Reps)

As many reps possible:

2 Minutes Row for Calories

2 Minutes Hang Squat Cleans 115/75

2 Minutes Burpee Box Jump-Overs (24/20″)

2 Minutes Rest and then repeat.

Cash Out

Metcon (Time)

Teams of 3 complete 9 – 10 Calorie Bike Sprints (3 Each)

Comments are closed.