C4 CrossFit – CrossFit

Strength

Split Jerk

Every 2 minutes, for 10 minutes (6 sets):

*Set 1 – 3 reps @ 70% of 1-RM

*Set 3 – 2 reps @ 80%

*Set 3 – 2 reps @ 85%

*Set 4 – 1 rep @ 90%

*Set 5 – 1 rep @ 95%

Metcon

Metcon (Time)

CrossFit Open Workout 17.3

Prior to 8:00, complete:

3 rounds of:

6 c2B Pull Ups (Pull Ups)

6 squat snatches (95/65)(45/35)

Then, 3 rounds of:

7 C2B Pull Ups (Pull Ups)

5 squat snatches (135/95)(75/55)

*Prior to 12:00, complete 3 rounds of:

8 C2B Pull Ups (Pull Ups)

4 squat snatches (185/135)(95/65)

*Prior to 16:00, complete 3 rounds of:

9 C2B Pull Ups (Pull Ups)

3 squat snatches (225/155)(115/75)

*Prior to 20:00, complete 3 rounds of:

10 C2B Pull Ups (Pull Ups)

2 squat snatches (245 /175)(135/95)

Prior to 24:00, complete 3 rounds of:

11 C2B Pull Ups (Pull Ups)

1 squat snatch (265/185)(155/105)

*If all reps are completed, time cap extends by 4 minutes.