CrossFit First Creek – CrossFit
Clean and Jerk (4×3 4×2)
4 sets of 3 @70% Clean
4 sets of 2 @70% Clean and Jerk.
Use clean and jerk max for 70% on both lifts.
*Cleans can be power or squat. Depending on your goals, you may want to work on squat throughout the next 7 weeks. Ultimately, you can lift more weight utilizing the squat.
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP:
100m Single Arm Overhead Dumbbell Carry (50/35)
10 Medicine Ball Cleans (30/20)
50 Double Unders
Overhead carry counts as 2 reps