Thursday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

10 Pass Throughs

10 PVC Power Jerks

10 Dumbbell Snatches

20 Double Unders

3 X Through

Weightlifting

Push / Power Jerk (1 X 8)

Every 2 minutes, for 16 minutes (8 sets):

Push/Power Jerk

*Set 1 – 3 reps @ 70-74% of 1-RM

*Set 2 – 3 reps @ 75-79%

*Set 3 – 2 reps @ 80-84%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 87-89%

*Set 6 – 1 rep @ 90-92%

*Set 7 – 1 rep @ 93-94%

*Set 8 – 1 rep @ 95%

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

40 Double-Unders

20 Alternating Dumbbell Snatches (55/35 lbs)

10 Strict Handstand Push-Ups