CrossFit Coal – CrossFit
Weightlifting
Squat Jerk + Close Grip OHS (3-3-3-3)
If can’t do squat jerk + OHS then modify to Push Jerk +Push Press
Push Jerk + Push Press (3-3-3-3)
Clean & Jerk Doubles (1-1)
2 Cleans + 2 Jerks
– Squat or power on the cleans
– Push or Split on the jerks
– Sets should start at least at your 80% of you max C&J
Clean and Jerk (1-1)
– Squat or Power on the cleans
– Power or Split on the jerks
– Find Heavy Single if not max out
Clean Pull (3-3-3)
– Sets should be 90% and above as long as form is sufficient
After Bash
Weighted Sit-ups (25)
Metcon (No Measure)
Leg Lift Holds
Accumluate 60 secs total