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Saturday February 28, 2015

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Community CrossFit
A. Front Squat
5-5-5-5-5

B. “Cindy XXX”
Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats
* scale the push ups, this is too much volume for most people.

Weightlifting
Clean and Jerk [1+2] Work to a heavy set, perfect lock out on every jerk required to add weight

Jerk drive
80-90% 3 reps X5
Bar must reach forehead

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