JP CrossFit – WOD

Announcement

Saturday Comunity is back @ 9:00am! Reminder community is the same workout on Saturday’s and on Sundays! Weightlifting is back to 4:30, 5:30, 6:30pm on Friday’s.

Metcon (Time)

For time:

5 rounds of

3 snatches

7 bar over burpees

–2min rest–

5 rounds of

3 clean and jerks

7 bar over burpees

18min cap!

Rx: 105/75, 135/95

Rx+: 155/105, 185/125
This should be heavy! around 75-80% of your 1rm for both lifts. These must be singles, perhaps the kind of singles you might miss. The jerk will most likely need to be a push jerk because your legs will be fried so choose your weight based on your heaviest push jerk.