CrossFit Coal – CrossFit
Weightlifting
Front Squat Complex (15 min to find heavy single)
3 sec Pause Front Squat + Double Bounce + Front Squat
Big Clean Complex (20 min for heavy single)
High Hang Clean + Hang Clean + Clean + Push Press/Push Jerk/Split Jerk
ALL CLEANS ARE SQUATS!
– Do entire complex for push press, then for push jerk and last for split jerk without dropping the bar.
Accessory – Core Work
Metcon (No Measure)
3 Rounds:
10 MB Situps 20/14
10 Hollow Rocks
10 Superman Raises
10 V-ups