Friday 01/05/2018

BoomBox Crossfit, BoomBox North – CrossFit

Strength

Behind The Neck Jerk

Sport: Work up to a heavy single, then 3×1 @ 90% of heavy single

Life: Work up to a heavy single, then 3×1 @ 85% of heavy single

Fundamentals: 10×1 – same weight across all sets

Metcon

Metcon (Time)

Sport:

For time:

30 power clean and jerks 155/105

20 bar muscle ups

1 mile run

Life:

For time:

30 power clean and jerks 135/95

40 pull ups

1 mile run

Fundamentals:

For time:

30 power clean and jerks – choose load

50 jumping pull ups

1 mile run

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