Wednesday 19th February 2014

Main – CrossFit


– Spend 15 minutes practising the med ball clean and making improvements

– Spend 10 minutes practising the Push jerk and split jerk with PVC pipe

– Warm up the weights for the workout

Metcon (AMRAP – Reps)

The clean counts as one point, the jerk counts as an additional point.
If you complete the clean but miss the jerk, you must complete the jerk before anymore reps can be scored.


AMRAP in 5 minutes, of:
– Hang squat clean and jerk (52.5kg/75kg)

Clean& Jerk- Reduce weight