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11/12/2018

South Slope CrossFit – CrossFit

Weightlifting

5 Minutes Between Assignments

Power Clean and Jerk (Complex 1+1+1)

Set Every 1:30 x 8 Rounds

x1 Power Clean + 1 Power Jerk + 1 Split Jerk

Goal = Start @ 70% end with 4 Rounds @ 80%

Squat Clean (10 x 1)

EMOM x 10

x1 Squat Clean

Goal = 5 Reps @ or above 90%

Back Squat (10 x 1)

EMOM x 10

Goal = Starting @ 80%, finishing with 5 reps @ or above 90%

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