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