BoomBox Crossfit, BoomBox North – CrossFit
Strength
Behind The Neck Jerk
Sport: Work up to a heavy single, then 3×1 @ 90% of heavy single
Life: Work up to a heavy single, then 3×1 @ 85% of heavy single
Fundamentals: 10×1 – same weight across all sets
Metcon
Metcon (Time)
Sport:
For time:
30 power clean and jerks 155/105
20 bar muscle ups
1 mile run
Life:
For time:
30 power clean and jerks 135/95
40 pull ups
1 mile run
Fundamentals:
For time:
30 power clean and jerks – choose load
50 jumping pull ups
1 mile run
