24 Mar Liftmore 3.24.16
PSKC CrossFit – Liftmore (Olympic Lifting)
1: Power Clean – Push Jerk – Squat Clean – Split (Work up to a heavy single.)
1 rep of the complex equals a power clean to push jerk, squat clean to split jerk.
It’s OK to drop between the cleans.
2: Front Squat (See below, NO all out today.)
5 x 40%
5 x 50%
5 x 60%
We will be retesting FS next week.
Slightly Faster Weightlifting
3: Metcon (Weight)
10 Minute EMOM:
A) Farmers Carry Length of rig & back x 2
B) 15 x Abmat Situps