First City CrossFit – CrossFit
Back Squat (4 x 8 Across)
This is by feel. Use the same weight for all 4 sets. Using 5 pounds less OR your heaviest set of 5 would be a good goal.
Metcon (AMRAP – Reps)
3 Sets for Max Reps of
60 seconds each
Hang Power Clean*
Front Squat
Push Press**
Rest
A – 95/65
RX – 135/95
C – 155/105
**Elbows must come all the way around and hips must open fully at the top.
**This is a push press, not a shoulder to overhead. There should be no jerks for this minute.
Athletes may power clean and immediately go from their catch position to their push press. Only athletes with sound mechanics should be using this technique.