Tuesday 07/11/2017

Boombox Junior Varsity || @boombox_athletics || #boomboxcrossfit

A post shared by Boombox CrossFit Aka BOOMBOX™ (@boomboxcrossfit) on

Skills

2×3 clean-grip barbell jump from power position – max height
2×3 muscle clean from power position
2×2+2 split jerk + press in split

Strength

Power Clean + Split Jerk
Sport: 4×2+1 @ 75-80% of 1RM CJ
Life: 4×2+1 @ 70-75% of 1RM CJ
Fundamentals: 4×2+1 – same weight across all sets

Metcon

Sport:
3 rounds for time of:
12 deadlifts 275/185
36 calorie row
12 strict HSPU

Life:
3 rounds for time of:
12 deadlifts 225/155
36 calorie row
12 HSPU

Fundamentals:
3 rounds for time of:
12 deadlifts – choose load
36 calorie row
3 wall walks – scale wall walk height as needed

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