CrossFit Voyage – CrossFit

Clean and Jerk

Every 3 minutes, for 15 minutes (5 sets):

Clean + Front Squat + Jerk

*Sets 1-2 = 1 rep @ 70% of 1-RM Clean & Jerk

*Sets 3-4 = 1 rep @75% of 1-RM Clean & Jerk

*Set 5 = 1 rep @ 80% of 1-RM Clean & Jerk

Don’t rush here. Work on perfect form!

Metcon (5 Rounds for calories)

Five rounds for max calories/reps of:

30 seconds of Rowing

Rest 30 seconds

30 seconds of Double-Unders

Rest 30 seconds

30 seconds of Assault Bike

Rest 30 seconds

30 seconds of 10m sprints

Rest 30 seconds

*To score the sprint, down and back is 2 reps.

*There is no option in modify to score this accurately. Score the DU and sprints like calories.*