Mid Cities Hustle – Strength & Conditioning – CrossFit
1 rep max Clean and Jerk
A. Take 15 minutes to build to today’s 1 rep max clean and jerk.
Lynne (AMRAP – Reps)
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
You can rest as long as needed between sets.
If you cannot do you own bodyweight, you need to do something that you can manage atleast 5-8 reps on the final round.
For pull ups do the hardest version you can with the least amount of help from a band.
Upper Body Accessories (Weight)
3 sets
DB single arm row -12 each side
Clam Shell open -6 each side
Single arm DB shoulder press -8 each
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100 band pull apart (1 set minimize breaks)
5 minute max effort Bike (Calories)
For calories on the bike
