CrossFit 201 – CrossFit
Warm-up
Split Press (5 x 3)
Jerk Specific Warm-up:
Split Press → 5×3 → Building → Try going
heavier than last week
Jerk Complex
10 minutes:
Push Jerk + Split Jerk:
(Hold split for 3 seconds)
*2 Push Jerks + 1 Split Jerk
2+1 @ 70%,
2+1 @ 75%,
2+1 @ 80%,
if you feel good continue building to a heavy 2+1
Metcon (Time)
RX+ (competitors)
0-10 minutes (10 minutes cap)
100 Double Unders
8 Ring Muscle-ups
20 Shoulder to OH @ 185/125
8 Ring Muscle-ups
100 Double Unders
RX (fitness)
0-10 minutes (10 minutes cap)
70 Double Unders
4 Ring Muscle-ups
20 Shoulder to OH @ 135/95
4 Ring Muscle-ups
70 Double Unders
Metcon (AMRAP – Rounds and Reps)
RX+ (competitors)
At 12:00
(AMRAP 3 minutes)
20 double unders
1 strict hspu
20 du.. 2 shspu
20 du.. 3 shspu
etc..
RX (fitness)
At 12:00
(AMRAP 3 minutes)
20 double unders
1 strict hspu
20 du.. 2 shspu
20 du.. 3 shspu
etc..