- Crossfitcove

STRENGTH

 

12 minutes to work up to a heavy weight on the following complex:

1 Clean

1 Hang Clean

2 Jerks

 

METCON

 

For time:

50 Hang Power Clean and Jerks

*Everytime you drop the bar you must complete-

200 m run

1 rope Climb

 

Fitness: 115/75

Performance: 135/95

Open: 155/105

 

 Coach’s Tip: Some strength to start the day and get us primed for the metcon.  The metcon is a time priority style workout with a “penalty” every time you drop the bar.  Be able to break your sets up smartly so your grip doesn’t give out.  This will be a really fun one!

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