LIFT

3 Position Clean plus one Jerk (Jerk after the last Clean ONLY)

3 Positions – Power, Hang and Floor. 20-25 Minutes to build to a heavy set. Record your heaviest 5 sets. If you are new then add a pause at the knee on the last lift to ensure correct positioning.

WORKOUT

Performance
10 Min AMRAP
15 Sit Ups
10 Goblet Squat 32/24kg
5 Ring Dips

Fitness
10 Min AMRAP
10 Sit Ups
10 Goblet Squat 24/16kg
5 Dips Dip Station Rx

CROSSFIT GAMES OPEN 17.1

Live announcement at 2pm, join us at the gym and then hit the workout straight after 🙂

BASICS