March 12, 2015

Posted by on Mar 12, 2015 in WOD's | Comments Off

 

Rest 2:00 exactly between #1 and #2.

1) Every 1:30 for 6:00 (5 total sets)-

5 UB T&G Power Clean & Push Jerks

*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

2) 1XME UB T&G Power Clean & Push Jerks @ 80% of heaviest weight used for at least 4 reps of #1

Then

*21*15*9* Russian KB 70/53

* = 200 Meter run

 

Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109