05 Jul Liftmore
PSKC CrossFit – Liftmore (Olympic Lifting)
1: 9 Rep Clean and Jerk Complex (5 Rounds of the complex increasing in weight)
5X1 Hang Clean (from power position) + 1 Push Press + 1 Hang Clean (from power position) + 2 Push Jerks + 1 Hang Clean (from power position) + 3 Split Jerks
*This is one unbroken complex. First a Hang Clean + Push Press – bring the bar back to the hang (don’t drop) – then a Hang Clean + 2 Push Jerks – bring the bar back to the hang (don’t drop) – then a Hang Clean + 3 Split Jerks to finish. All Hang Cleans are from the Power Position.
2: Front Squat (See below)
Every 2:00 for 12:00 (7 total sets) reps of – 5/4/3/1/5/4/3
Use 82% of your one rep max FS for all sets.
Slightly Faster Weightlifting
3: Metcon (Weight)
10 Minute EMOM
A) 2 x Clean Grip Deadlift
B) 12 x Reverse Hypers