CrossFit LandRush – CrossFit

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CrossFit

Metcon (Time)

Clean and Jerk Ladder

For Time:

Scaled

10 Reps (95/65)

8 Reps (115/85)

6 Reps (135/95)

4 Reps (155/105)

2 Reps (185/125)

Rx

10 Reps (155/105)

8 Reps (185/125)

6 Reps (205/135)

4 Reps (225/155)

2 Reps (245/165)
Athlete’s choice on power/squat clean and as well as push/split jerk.

Metcon (Time)

Clean and Jerk Ladder

For Time:

Scaled

10 Reps (95/65)

8 Reps (115/85)

6 Reps (135/95)

4 Reps (155/105)

2 Reps (185/125)

Rx

10 Reps (155/105)

8 Reps (185/125)

6 Reps (205/135)

4 Reps (225/155)

2 Reps (245/165)
Athlete’s choice on power/squat clean and as well as push/split jerk.

Metcon (Time)

Complete 3 rounds for time…

Scaled

15 Toes to Somewhere

12 Pull-Ups or Variation

9 Hang Power Cleans (95/65)

50’ KB Walking Lunge (35/24)

Rx

15 Toes to Bar

12 Chest to Bar Pull-Ups

9 Hang Power Cleans (135/95)

50’ KB Walking Lunge (53/35)

Lunges Completed:

Round 1 – Farmers Walk (By Sides)

Round 2 – Front Rack Walk (Shoulders)

Round 3 – Overhead