Wednesday

Jones Valley CrossFit – CrossFit Weightlifting Push Jerk (1 rep Max) Clean (1 Rep Max) Deadlift (1 Rep Max) This will be done as a EMOM working. Example:Once you fail the Jerk you will then continue with just the Clean and once you fail the Clean you will just...

Tuesday

Jones Valley CrossFit – CrossFit Weightlifting Hang Snatch (6 sets x 2 reps @85%+) Do a perfect deadlift with every rep and then go back to knee. Drop and reset every rep. Metcon Metcon (Time) For Time 40 Wallballs 20/14lbs/ RX+ 50 16 Chest to Bar Pullups/...

Monday

Jones Valley CrossFit – CrossFit Weightlifting Back Squat (5 sets of 5 reps @80% of 1 RM) Control the weight on the way down and make sure you are in strong positions throughout the range of motion. You can use some bounce out of the bottom, but you...

Friday

Jones Valley CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 30 min AMRAP 5 Power snatch 95/65 5 Overhead squat 95/65 10 Box jump over 24/20 10 Toes to bar 400m runRX+...