12/07/2018
CrossFit XD – CrossFit
Back Squat
Build to a heavy 1 rep.
Record heaviest lifted.
Metcon (Time)
With a 13 min time cap:
Complete:
Row 500m
1 rope climb
6 cleans 205/135
12 pistol squats
6 bar muscle ups
12 pistol squats
6 cleans 205/135
1 rope climb
Row 500m
*Then you have till the 18min mark to establish your 1rm clean and jerk .
*if you can not do the RX weight, choose a weight that is heavy for you.
*At the 13 minute mark, You will have 5 minutes to establish a 1 rep MAX Clean and Jerk.
*If you finish EARLIER than 13minutes, you may start establishing your 1rm max as soon as you are done with the first portion.
*If you DO NOT finish by the 13 minute mark, you will stop the metcon and take 5 minutes to establish your one rep max clean and jerk.
*If you do not finish the metcon, your score will be 13min + whatever reps you did not complete. Row is worth 1rep.
*RX+
Cleans 225/155
Clean and Jerk
Establish a 1RM Clean and Jerk
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