CrossFit Coal – CrossFit
Weightlifting
Stamina Squatting
Alternate On The Minute x 12 (6 rounds each)
Back Squat (Even Minutes: 3 Reps)
Barbell Loaded at 79% of 1RM Front Squat For Both Lifts
Front Squat (Odd Minutes: 1 Rep)
Barbell Loaded at 79% of 1RM Front Squat For Both Lifts
Clean & Jerk Complex (5 sets)
2 Hang Power Cleans + 1 Push Press
2 Hang Power Cleans + 1 Push Jerk
2 Hang Power Cleans + 1 Split Jerk
This is entire complex; do not drop bar until after the split jerk.
Metcon
Metcon (No Measure)
Alternating On the Minute x 14 (7 Rounds)
Odd Minutes: 15/12 Calorie row
Even Minutes: 16 V-Ups