CrossFit WOD Raleigh and Durham 6/13/17

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WOD

1) Weightlifting

Every 1:30 for 9:00 (7 total sets)-
1 Clean + 1 Push Press + 1 Push Jerk + 1 Split Jerk

*Begin around 60% of 1RM CJ and add weight each minute until a miss occurs. Yes, the Push Press will likely be the limiting factor. If it is not, and you are missing either the Push Jerk or the Split Jerk – drop the Push Press.

2) Metcon

3 Rounds at a sustainable pace of:

6:00 AMRAP of-

10 (5L/5R) Single Arm KB Hang Clean & Press (strict) 24/16kg

5 Strict Pullups (any grip)

10 (5L/5R) Single Arm Russian KB Swings 24/16kg

5 Strict Ring Dips

200m Run or 250m Row

1:00 Rest after each 6:00 AMRAP

RX+: 5 Rounds, 20, 10, 20, 10, 400m or 500m