Level 1
5 Rounds
5 Deadlifts 225#/155#
10 Box Jumps
10 Pull Ups
Then..
3 Rounds
5 Clean Deadlifts 95#/63#
5 Jump Shrugs
5 Muscle Cleans
5 Front Squats
Post times.
Level II
Deadlift- 80% 1RM 3 X 3
Cleans From Pull Boxes 60% 1RM 4 X 2
Jerk Balance 60% 1RM 3 X 2
Post loads.
Coaching Tips: Scale load and movement to match your current fitness level. The first workout is straight forward CrossFit workout. The second workout is more of a skill transfer workout that should help you get better at the cleans. These are the movements involved in the clean broken down to help ingrain the 3 pulls involved in this move. Although it's for time, take the time to do these as close to perfect as you can. Hopefully, this will help you guys.
5:30am
L1
Rose 13:38 Rx/5:14 Rx
Liza 15:59/7:09
Jon R.9:47 Rx/4:31 Rx
Don 6:19 Rx/3:15 Rx
Berenice 16:53/7:47
Rebecca 8:23 Rx/3:49 Rx
Monica 11:39 Rx/4:13
Tony P. 15:15 Rx/3:49
L II
Lisa 193#/83#/73#
Teshina 213#/98#/93#
9:00am
L1
Francisco 11:47/3:39
Traci 11:29 Rx/4:12 Rx
Valerie 12:01/3:08
Scott 9:31 Rx/2:35 Rx
Tony A. 6:31 Rx/3:10 Rx
Tina 10:40/3:58 Rx
Dawn 11:51/3:27
10am
L1
Jennifer O. 11:55/3:52
Dano 8:54Rx/2:21Rx
Jennifer R. 11/52/5:11
Dana 14:09/3:29
Deanna 13:11/4:40
Teshina 7:25Rx/2:06Rx
Brandon G. 12:37/3:25Rx
Yvette 10:26Rx/2:38Rx
Dusty 10:12Rx/2:00Rx
Hey, my time was 4:12 not 9:12 on the second part!!!!
Sorry Traci. Sometimes I can’t read my own writing. Great work today, girl.
12:00pm
L1
Ed A. 6:54 Rx/2:06 Rx
Ja’rodd 7:26 Rx/3:08 Rx
Brad 6:49 Rx/4:19 Rx
Michelle S.J 8:24/4:35 Rx
Lisa 6:24 Rx/2:36 Rx
Tiffany 6:44/3:15 Rx
5:00pm
L1
Dean 12:58 Rx/3:40 Rx
Jeff D. 11:15/-
Pete 9:24/2:58 Rx
Ed M. 11:17 Rx/3:28
Nick 10:13/4:00 Rx
Sara 22:36/13:45
Sonya 13:43/3:56
Holly 10:04 Rx/2:11 Rx
Chris 10:44 Rx/5:21
Sandy 11:27/5:21
L II
David M. 320#/155#/155#
6:00pm
L1
David K. 18:54 Rx/4:54 Rx
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