CrossFit – Wed, May 1
CrossFit – Wed, May 1
Individual Quarterfinal Workout #4 (AMRAP – Reps)
With a continually running clock, complete as many reps as possible in 10 minutes of:
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4
♀ 85, 125, 155, 165 lb (38, 56, 70, 75 kg)
♂ 135, 185, 225, 245 lb (61, 83, 102, 111 kg)
L1: 65, 85, 115, 125//95, 135, 155, 185
L2: 45, 65, 85, 100//65, 95, 115, 125
L3: Select your own weights.
4 RFT: (Time)
400m Run
20 GHD Sit-ups (GHD to Parallel/V-Ups/Abmat Sit-ups)
20 Back Extensions (Barbell Goodmornings/Supermans/Bird dogs)
Timecap: 25:00
See workout description for scaleable options.
