CrossFit – Fri, Jan 23
General Warm-up
For time (Time)
Choose the right version of “The Standard” below:
Rx
30 Clean and Jerks 135/95lbs
30 Muscle Ups
30 Snatches 135/95lbs
Intermediate
30 Clean and Jerks 115/75lbs
20 Muscle Ups (Ring or Bar)
30 Snatches 115/75lbs
Beginner
25 Clean and Jerks
20 Burpee + Jumping Pull Ups
25 Snatches
15 minute time cap on all options
Feel: Muscle Overload
Pace: Sustain
Target Score: Sub 15mins
Firebreather: Sub 12 mins
Skill/Strength (6 Rounds for reps)
6 Sets
1 Smooth/Even Set of GHD Sit Ups
Rest 2:00
Consider this maintenence work. Do the math on total volume to avoid soreness.
AMRAP 5 minutes
:30 Machine or 100m jog
7 Kettlebell Swings
7 Ring Rows
7 Push Ups