Wednesday 5/9/18

https://www.instagram.com/p/Bif27u2he33/?taken-by=crossfitinnerloop

REMINDER: Murph t-shirts and tanks are available to order! Click HERE to go to the online store, all orders must be placed by Wednesday, May 9th!


Weightlifting

A: Power Clean & Jerk Complex (5 sets)

Clean Pull + Hang Power Clean + Power Clean + Jerk

Perform 1 complex every 2 minutes, for 10 minutes — start light and build to a moderate weight (technique focus)

B: Power Clean + Push Jerk (6 x 3)

Perform 3 reps (quick reset between reps allowed) every 2 minutes for 12 minutes. Start where you finished on Part A and build to today’s heavy set of 3

Metcon

“Hop To It”

Burpee Plate Jump-Overs, for Max Total Reps:

AMRAP 3′
REST 3′
AMRAP 2′
REST 2′
AMRAP 1′

Rx: 25# Plate everyone

1 rep = perform a burpee facing the plate, then hop onto the plate and again to the floor on the other side

Categories: WOD

Previous Post:

«

Next Post:

»