Barnes Corner CrossFit – CrossFit
On the Minute x 6
50% of 1RM C&J
Minute 1 – 8 Hang Squat Cleans + 3 Push Jerks
Minute 2 – 7 Hang Squat Cleans + 4 Push Jerks
Minute 3 – 6 Hang Squat Cleans + 5 Push Jerks
Minute 4 – 5 Hang Squat Cleans + 6 Push Jerks
Minute 5 – 4 Hang Squat Cleans + 7 Push Jerks
Minute 6 – 3 Hang Squat Cleans + 8 Push Jerks
The goal is to hang onto the bar for all repetitions inside the minute.
Deadlift (3 Rep Heavy Set)
Take 7 minutes to Build to a Heavy 3-Rep Deadlift
Start at the same loading you left off on from “Freight Train”, and steadily build to find a 3-Rep Heavy inside the seven minute window. This is not seeking a max-effort, but a heavy for the day.
Optimus Prime (AMRAP – Reps)
Wallballs (20/14) – Females to a 9′ Target
*On the Minute, starting on the 0:00, complete 7 Deadlifts
At the call of Go, the athlete completes 7 deadlifts. Any time remaining inside that minute can be used to complete wallballs. At the turn of the minute (in this case the 1:00), the athlete must stop and complete 7 more deadlifts before returning back to the ball. This process continues until the 7:00 cap, with the score being total wallballs.
Let’s choose a deadlift weight that we are confident we could cycle for 21+ repetitions unbroken. We want to get these deadlifts unbroken each round – if we are breaking these up, our weight selection is too heavy for the day.
CONTROL YOUR BREATHING!!