CrossFit MaxZero – CrossFit
Warm-up
Warm-up (No Measure)
20 Bike Calories (any bike)
15 Empty Bar Good Mornings
10 Empty Bar Overhead Squats
10 Dual DB Hang Clean&Jerks
Weightlifting
1: Power Clean & Push Jerk (4RM)
Every 2min for 10min (5sets)
4 Power Clean&Push Jerks
Start @60% of 1RM and build up to a heavy set of 4 for the day
Rest 2min before starting next section
2: Power Clean & Push Jerk (1:30XME)
90 seconds of max effort power clean and push jerks @85% from today’s 4RM
Metcon
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups