IndustrialAthletics – CrossFit
We are starting today with a test of our Max Effort Clean and Jerk. So, how much weight can you pick up off of the ground, catch on your shoulders, and press over your head?
Today’s Metcon is a high skill metcon. This is a skill workout. Your effort should be 70-80% of your max. Your attention should be on perfect reps under intensity, not going all out disregarding form and position for a high number of rounds.
Weightlifting
1: Clean and Jerk (E2MOM 8 Min: 1 @ 70% 1 @ 75% 1 @ 80@ 1 @ 85% 7 Min)
1: Clean and Jerk
E2MOM 8 Min:
1 @ 70%
1 @ 75%
1 @ 80@
1 @ 85%
7 Min to find max
Metcon
2: Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Min:
5 HSPU
10 Strict Pullups
16 Pistols
Scaling:
Platinum: As written above
Steel:
AMRAP 12 Min:
5 HSPU (Raised target)
16 Kipping Pullups
16 Pistols
Brass:
AMRAP 12 Min:
5 Piked HSPU
10 Pullups (may be banded)
12 Pistol Progressions
Bronze:
AMRAP 12 Min:
5 Hard Pushups
10 Jumping Pullups
12 Lunges (each leg)