Front squat: 315 x 3,3
Back squat: 365 x 3,5
225 cluster every 30 seconds for 5 min 1 min rest: 245 cluster every min for 5 min – did 5 split jerks after last cluster
Angie: 15:26 24 – second pr
1. power cleans fom the blocks 5×1 @ 80% – 225 sets across
2. jerks from the blocks 5×1 – 245 sets across
3. 3×3 hi-hang cleans @ 80%- 185 sets across
4. a.) 4×3 pause clean pulls @ 220
b.) 4×3 pause push press @ 185
metcon
15-12-9
power snatch 115
burpee box jumps @ 24
chest to bar pullups
CrossFit Havoc
Front squat: 315 x 3,3
Back squat: 365 x 3,5
225 cluster every 30 seconds for 5 min 1 min rest: 245 cluster every min for 5 min – did 5 split jerks after last cluster
Angie: 15:26 24 – second pr
1. power cleans fom the blocks 5×1 @ 80% – 225 sets across
2. jerks from the blocks 5×1 – 245 sets across
3. 3×3 hi-hang cleans @ 80%- 185 sets across
4. a.) 4×3 pause clean pulls @ 220
b.) 4×3 pause push press @ 185
metcon
15-12-9
power snatch 115
burpee box jumps @ 24
chest to bar pullups
12:12