CrossFit Coal – CrossFit
Weightlifting
Split Jerk (1-1-1-1-1)
83-87-90-93/96*
*93% or 96% based on feel
Metcon
Metcon (Time)
3 Rounds:
600 Meter Run
21 Hang Squat Snatches (75/55)
Accessory Work
If time allows, or you can complete on open gym side
Metcon (No Measure)
5 Supersets:
6 Tempo Chest to Bar Pull-Ups
9 Tempo Dumbbell Bench Press
*5 second negative/lowering phase. Build to a heavy on the tempo dumbbell bench press.