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

WORKOUT OF THE DAY