The Gym Lake Highlands – CrossFit
A.: Push Jerk (3 Waves; use the same weight each wave:
4 Reps: 68%
3 Reps: 73%
2 Reps: 78%
+
10-12 Deficit Push-ups
Rest between sets: Only as long as it takes to change the weight
Rest at least 2:30 between waves)
B. Metcon (AMRAP – Rounds and Reps)
AMRAP 13
1 Power Clean + Hang Power Clean + Jerk (135/95) (155/105)
7 Pull-ups
300m Row (3 reps)
Rest :30