CrossFit LandRush – CrossFit

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CrossFit

Clean and Jerk

EMOM5

Every 1:00 on the 1:00 for 5:00…@ 40-50% of 1RM

1 Clean High Pull

1 Power Clean

1 Hang Squat Clean

1 Split Jerk

… directly into …

EMOM7

Every 1:00 on the 1:00 for 7:00…

2 Hang Squat Cleans

1 Split Jerk

Build to no higher than 90%

Metcon (Time)

Complete 5 rounds for time…

Scaled

4 Strict Pull-Ups (lightest band if needed)

12/10 Calorie Row (or bike if available)

4 Squat Clean and Jerks (95/65)

Rx

4 Ring Muscle Ups (bar if needed)

12/10 Calorie Assault Bike

4 Squat Clean and Jerks (155/105)