20
Jun
June 21,2021
United Performance Fitness and Training Center – CrossFit
Clean and Jerk (5 Sets: New set every 3 min )
Set1 – 4 C/J @ 75% 1RM – Reset as needed b/t each rep
Set 2 – 4 C/J @ 77% 1RM – Reset as needed b/t each rep
Set 3 – 3 C/J @ 80% 1RM – Reset as needed b/t each rep
Set 4 – 3 C/J @ 82% 1RM – Reset as needed b/t each rep
Set 5 – 2 C/J @ 85% 1RM – Reset as needed b/t each rep
*Based off target 1RM for Oly Meet
Metcon (AMRAP – Reps)
Hang Cleans/HSPU’s:
0-2 min:
5 Hang Squat Cleans – 155/105#
AMRAP Strict HSPU’s until 90 sec mark
2-4 min:
7 Hang Squat Cleans – 155/105#
AMRAP Strict HSPU’s until 90 sec mark
4-6 min:
9 Hang Squat Cleans – 155/105#
AMRAP Strict HSPU’s until 90 sec mark
6-8 min:
11 Hang Squat Cleans – 155/105#
AMRAP Strict HSPU’s until 90 sec mark
8-10 min:
13 Hang Squat Cleans – 155/105#
AMRAP Strict HSPU’s until 10 min mark.