1-CrossFit – Thu, Apr 25

The Gym Lake Highlands – 1-CrossFit

A.: Back Rack Lunge (4x 10 Alternating Lunges build to a moderate weight (5 per side))

-This is not a max day

-Loading should be moderate not heavy

-Record your heaviest set

B. Metcon (AMRAP – Reps)

CFG QF 24.4-ish

AMRAP 10

10 clean and jerks, 115/75

Rest 1 minute

10 clean and jerks, 155/105

Rest 1 minute

10 clean and jerks, 185/125

Rest 1 minute

Max-reps clean and jerks in time

remaining, 205/140

(RX+:

♀ 85, 125, 155, 165 lb

♂ 135, 185, 225, 245 lb)
-RX+ are the QF Weights

-Clean can be squat or power

-Jerk may be split or push

-Scale the weights to your heaviest jerk; aim for at least 5-10 reps in the max set

-Score is total number of reps including the 30 before the max set.