Mar, 13

CrossFit LandRush Workout 03/14/2018

By Coach Summer

CrossFit

Weightlifting
Bench Press 
Take 20 minutes to build to today’s 2-RM Bench Press
Metcon
Complete as many rounds and reps as possible in 12 minutes:
12 Deadlifts (225/155 lbs)
12 Dumbbell Push Press (50/35 lbs)
12 Ring Dips

MASS Class

Weightlifting
Clean and Jerk 
Every 2 minutes, for 6 minutes (3 sets):
3-Position Clean + Jerk @ 60-65%
(high hang, mid-patella, floor)

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
Hang Clean + 2 Cleans + Jerk
*Sets 1-2 = 70-75%
*Sets 3-4 = 80-85%
*Set 5 = 85-90%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Clean Pull + Clean & Jerk @ 90-95%

Metcon
8 Minute EMOM
Power Snatch 1.1.1 @ 65-70% of 1-RM Power Snatch
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