CrossFit LandRush – CrossFit

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CrossFit

Metcon (Weight)

Complete 5 sets of the complex building to a moderate/heavy weight…

Power Clean + Jerk + Squat Clean + Jerk
* Complete as a complex (no rest on the ground)

* No Clusters (pause and set between each movement)

Power Clean

For Reference

Push Jerk

For Reference

Belly Flop (Time)

21-15-9

Scaled (or 15-12-9 @Rx)

Box Jump Overs (20/16)

Power Cleans (85/60)

Jumping Chest 2 Bar Pull Ups

Front Squats (85/60)

Burpees Over the Bar

Push Jerk (85/60)

Rx

Box Jump Overs (24/20)

Power Cleans (115/80)

Chest 2 Bar Pull Ups

Front Squats (115/80)

Burpees Over the Bar

Push Jerk (115/80)