CrossFit Coal – CrossFit
Weightlifting
2 Cleans + 1 Jerk (On the 1:30 x 7 Sets: 2 Power Cleans 1 Split Jerk)
Power Clean and Jerk
On the 1:30 x 7 Sets:
Climbing to a heavy for the day, but not a max effort. Start with the below percentages, and build on the final three sets all based on how the loads are moving today. Record all seven complexes to the tracker below. This complex does not need to be “touch and go” power cleans.
Set #1 – 70% of estimated 1RM Power Clean and Jerk
Set #2 – 74%
Set #3 – 78%
Set #4 – 82%
Metcon
Metcon (Time)
“Face Off”
Every 4:00 x 5 Rounds:
9 Deadlifts (225/155)
12 Barbell-Facing Burpees
15/12 Calorie Assault Bike
Score is our slowest round of the five.