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1/09/2019

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CrossFit Pinnacle Ocala – CrossFit

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BEGINNER

Warm-up (No Measure)

The 12 clean & jerks in this workout should be relatively heavy for you but not a series of max effort singles. Choose a load that is challenging but doesn’t require a significant amount of rest after every rep.

Metcon (Time)

15 burpees, hopping over barbell

5 power clean & push jerks 75/55

12 burpees, hopping over barbell

4 power clean & push jerks

9 burpees, hopping over barbell

3 power clean & push jerk

FITNESS

Metcon (Time)

15 burpees, jumping over barbell

5 power clean & push jerks 135/95

12 burpees, jumping over barbell

4 power clean & push jerks

9 burpees, jumping over barbell

3 power clean & push jerk

PERFORMANCE

Metcon (Time)

15 burpees, jumping over barbell

5 power clean & push jerks 185/135

12 burpees, jumping over barbell

4 power clean & jerks

9 burpees, jumping over barbell

3 power clean & push jerks

COMPETITOR

Metcon (Time)

15 burpees, jumping over barbell

5 power clean & push jerks 225/155

12 burpees, jumping over barbell

4 power clean & push jerks

9 burpees, jumping over barbell

3 power clean & push jerks