Crossfit Northern Limits – CrossFit

View Public Whiteboard

Primer

Metcon (Time)

2k partner row

Weightlifting

Deadlift (4×4 @70-80% of 1RM)

Metcon

Metcon (Time)

For Time:

25 Clean and Jerks 115/85

Rest 2:00

20 Clean and Jerks 115/85

Rest 2:00

15 Clean and Jerks 115/85

15 min time cap

Aerobic Capacity

Metcon (No Measure)

4 Rounds:

40/30 Calories on Bike

Run 400m

Rest 2:00

Competitor Training

Metcon (No Measure)

ALT SA Dumbbell Hang Clean and Jerk

5 x 6 reps

increase weight each set and build to a heavy set