CrossFit

Coaches Pick warm up
Coaches Pick Warm up

Weightlifting
Clean and Jerk (3 sets ( Squat Clean) )
Set 1: 3 reps @ 70% of 1 rm
Set 2: 2 reps @ 75% of 1 rm
Set 3: 1 rep @ 80% of 1 rm
Clean Pull (4×3 @ 90-100%)
These lifts build off of each other. work up to your 90-100% and do 4 sets of 3 at it.

Metcon
Metcon
2 rounds
25 cal Row
9 power clean and jerk 135/95

Time Cap 5 min
Rest 1:30

Weights
Competitors: RX+
165/115
195/135
225/160

Masters:
105/65
125/90
145/105

Metcon
2 rounds
25 cal row
6 power clean and jerk 155/110

Time Cap 5 min
Rest 2:30
Metcon
2 rounds
25 cal row
3 power clean and jerk 175/125

Time Cap 5 min