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160109 – Weightlifting

U Turn CrossFit – Oly Class

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Weightlifting

1.: Metcon (Weight)

8 EMOM

1 Squat Clean + 2 Push Jerk

*Begin at 70% of Max Power Clean & Push Jerk and add load ever minute until a miss occurs. After the failed attempt decrease the weight by 20# and finish the EMOM.

Rest 2:00

Metcon

2.: Metcon (AMRAP – Reps)

Perform 1 Squat Clean + ME Push Jerk @ 80% of heaviest weight from #1

Weightlifting

Pause Split Jerk (Establish a Max Triple)

3 second pause in the dip