Check Zenplanner for Class Times and reserve your spot. If you need assistance email or text me! Coach KJ
kjones@crossfitoceanislebeach.com
910-612-2203
Barbell Complex
Build to a Heavy Complex
1 Power Clean
1 Front Squat
1 Push Jerk
“Wise Men”
AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
Barbell (Lightest Load)
Rest 3 Minutes
AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
Barbell (Add Weight)
Rest 3 Minutes
AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
Barbell (Add Weight)
Barbell Complex
Build to a Heavy Complex
1 Power Clean
1 Front Squat
1 Push Jerk
“Wise Men”
AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
Barbell (95/65)
Rest 3 Minutes
AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
Barbell (115/85)
Rest 3 Minutes
AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
Barbell (135/95)
Barbell Complex
Build to a Heavy Complex
1 Power Clean
1 Front Squat
1 Push Jerk
“Wise Men”
AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
Barbell (115/85)
Rest 3 Minutes
AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
Barbell (135/95)
Rest 3 Minutes
AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
Barbell (155/105)