Barnes Corner CrossFit – CrossFit

Squat Clean (7 Sets of 3 Position Clean + Split Jerk Complex)

Starting at 50% 1RM

https://youtu.be/v-YK8VjMoEg

1. from the floor.

2. from knee level.

3. from mid-thigh, or power position.

4. split jerk finishes the complex.

Full Split (AMRAP – Rounds)

In Teams of 2…

AMRAP 20:

5 Front Squats (165/110)

15 Plate Hops*

15/10 Calorie Assault Bike

Partners complete full rounds before switching.
On the front squats, we are looking for a loading that is without question unbroken every round. In other words, a weight that we know we can front squat for 15-20 repetitions unbroken when fresh.

*Plate Hops – Stand with a 45# plate flat on the ground between your feet. Standing at 9 o’clock and 3 o’clock to the plate, and this is where the repetition begins. Jump your feet inwards so that both feet touch the top of plate, and jump them immediately back to 9/3 o’clock. That concludes one repetition. Extension is not needed, and these are done for speed. Think the speed you would see in a ladder drill in track and field.

Bike modifications:

If are on a Schwinn bike/Airdyne today, complete 25/15 calories.

If we do not have access to a bike, complete 15/10 calories on the rower.

If we do not have either piece of equipment, complete a 200m run.