Thursday – October 1, 2015

Posted: September 30, 2015 by CrossFit NE Georgia in Workouts

Tonya Push Jerk

CrossFit NEGA – CrossFit

View Public Whiteboard

Weightlifting

Metcon (AMRAP – Reps)

2:00 min. AMRAP

Clean & Jerks @ 80%

*Rest 3 minutes*

1:45 min. AMRAP

Clean & Jerks @ 70%

*Rest 3 minutes*

1:30 min. AMRAP

Clean & Jerks @ 60%

*Rest 3 minutes*

1:15 min. AMRAP

Clean & Jerks @ 65%

*Rest 3 minutes*

0:45 sec. AMRAP

Clean & Jerks @ 50%
*If you do not have 1RM on Clean & Jerk take the percentage from your Jerk*

Your score equals the total number of Clean & Jerks completed overall

Metcon

Metcon (AMRAP – Reps)

12 min. EMOM

Even Min. = 3-6 reps of Muscle Ups

Odd Min. = 3-6 reps of Strict HSPUs (1 AbMat or Blue Mat)
Your score equals the total number of Muscle-Ups & HSPUs completed in 15 minutes.

Remix (A)

Even Min. = 9-18 Chest to Bar Pull-Ups

9-18 Dips

Odd Min. = 3-6 Strict HSPUs (2+ AbMats)

Remix (B)

Even Min. = 3-6 Pull-Ups

3-6 Dips

Odd Min. = 3-6 DB Shoulder Press

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s