Wednesday February 5th

Jersey Devil CrossFit – CrossFit

Weightlifting

Power Snatch (2 Reps E2MOM 12 Min)

*Sets 1-2 = @ 65% of 1-RM Power Snatch

*Sets 3-4 = @ 70% of 1-RM Power Snatch

*Sets 5-6 = @ 75% of 1-RM Power Snatch

Perform all reps with a 2 second pause in the catch position

Metcon

Metcon (Time)

This ones for you Max! (Sorry Sam)

For time:

30 Calorie Row

15 Burpee Box Jump Overs (24/20″)

30 Calorie Row

Rest 3 minutes, and then. . .

For time:

20 Calorie Assault Bike

15 Burpee Box Jump Overs

20 Calorie Assault Bike

Rest 2 minutes, and then. . .

For time:

20 Calorie Row

15 Burpee Box Jump Overs

Rest 60 seconds, and then. . .

For time:

10 Calorie Assault Bike

15 Burpee Box Jump Overs

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