CrossFit Lockhart – CrossFit

Weightlifting

Clean and Jerk (1 x 10 )

warm-up, pick a weight, and perform 10 unbroken clean and Jerks, as heavy as possible for a 10 Rep Max!

Power clean + power Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

Option A:

EMOM x how far can you go (add 1 rep to all the movements, every minute)

1 Front squats

1 STOH

1 Chest 2 Bar pull-ups

Option B:

EMOM x how far can you go? (add 1 rep to all the movements, every minute)

1 Front squats

1 STOH

1 Pull-ups
Weight options:

135/95

115/75

95/65

Pull ups options: Jumping Pull-ups or ring rows

Accessory

100 ab-mat sit-ups

60 banded pull-apart