CrossFit and Fearless – CrossFIT
3 Position Power Clean + Jerk
Every 2 Minutes for 5 Rounds:
3 Position Power Clean + 1 Split Jerk
3 Position Power Clean is:
1 PC from the Hip
1 PC from the Knee
1 PC from the Floor
Should be at 70% of your best Clean & Jerk or a moderate weight. Make sure to log this, we’re gonna build off it.
Metcon (5 Rounds for time)
5 Rounds for Time:
10 RKB Swings (70/50)
7 Toe to Bar
Score each round individually (theres some handy dandy mini whiteboards by the tv). The idea here is repeatable efforts, the descrepency between rounds should be 1-3 seconds.
Everything should be done unbroken, so choose an appropriate KB weight and scaling option for the TTB.