First City CrossFit – CrossFit
Skills Development
1. Skill
Clean and Jerk Complex
3 skill sets of: 3 Power Clean + 3 Squat Clean + 3 Push Jerk + 3 Split Jerk
focus on form 65-75% 1 rep max
Metcon (3 Rounds for reps)
Conditioning
AMRAP 2:00
20 V-Ups
20 Supermans
Max reps of Front Squat at 135/95 in the remaining time
Rest 1:00
AMRAP 2:00
20 V-Ups
20 Supermans
Max reps of Front Squat at 135/95 in the remaining time
Rest 1:00
AMRAP 2:00
20 V-Ups
20 Supermans
Max reps of Front Squat at 135/95 in the remaining time