CrossFit All Levels WOD, December 3, 2019
Crossfit 12/3/19
Power Clean ( Power Clean Complex On the 2:00 x 5 Sets)
Metcon (Time)
3 rounds for time
400 Meter Run
10 Power Cleans (155/105)
500 Meter Row
10 Push Jerks (155/105)
10 Power Cleans (155/105)
500 Meter Row
10 Push Jerks (155/105)
**Bar should be scaled to 70% push jerk…1 bar per person so don’t have different weights for each lift**
**Push jerks should IDEALLY be unbroken but 1 break at most!**
**Goal – 16 min**
**Cap – 20 min**
1 Power Clean
1st Pause (2 Seconds): Just Below Knee Level
2nd Pause (2 Seconds): Jumping Position (Pockets)
3rd Pause (2 Seconds): Catch Position
**Build from 65% power clean / finish heavy as possible**