Wednesday, September 29, 2021

CrossFit Upcountry Maui – CrossFit

Clean and jerk complex

Take 10 Minutes to build to a moderate

Hang Clean + Clean + Jerk

*Focus on technique and work up to your first attempt for the Metcon*

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

5 Power Cleans @155/105

5 Burpees Over the Bar

5 Shoulder to Overhead @155/105

5 Burpees Over the Bar

Immediately followed by…

7 Minutes to build to a 1RM

Hang Clean + Clean (from floor) + Jerk

*Complex to be performed unbroken, score is total Rounds+Reps and heaviest weight lifted*

Metcon (Weight)

Clean and jerk complex