FitLab – CrossFit 3000 – CrossFit
Base
A: Dumbbell Clean and Press (10 mins to build to heavy double)
B: Metcon (Time)
For time:
9 – 6 – 3 reps for time of:
DB Power Clean & Jerk (moderate – heavy)
6 x Lying to standing after each set (including set of 3)
Rest 3 mins then:
15 – 12 – 9 reps of:
DB Power Cleans (moderate – light)
Lying Leg Raise
Peak
A: Power Clean, Push Press, Push Jerk (10 mins to build to a heavy complex)
1 Power Clean
1 Push Press
1 Push Jerk
B: Metcon (Time)
For time:
9 – 6 – 3 reps for time of:
Power Clean & Jerk (moderate – heavy)
3 x Rope Climbs after each set (including set of 3)
Rest 3 mins, then
15 – 12 – 9 reps for of:
Power Cleans (moderate – light)
T2B