CrossFit Cochrane – CrossFit
Weightlifting
Metcon (Weight)
Every two minutes, for 16 minutes (8 sets): Power Clean +Front Squat + Split Jerk
(pause at at Top & Bottom of each movement for 2 sec).
Post last set, input all sets in notes.
RX = no misses and maintaining % of 1RM.
*Sets 1-2 – 70-75% of 1-RM Clean & Jerk
*Sets 3-4 – 75-80%
*Sets 5-6 – 80-85%
*Sets 7-8 – 85-90%
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
20 Hand Release Push-Ups
400 Meter Run
20 Hang Power Cleans 95/65lbs
400 Meter Run
Scaled Options include less reps & weight and PU from Knees.
400M = 1 rep per 50m (8 reps total)