Turn2CrossFit – Competition Training
Metcon (Weight)
On the 2:00 x 5 Sets:
7 Deadlifts
5 Hang Power Cleans
3 Jerk
*Pick your own weight*
Metcon (Time)
“Mumbo Jumbo”
Teams of 3
For Time (30 Minute Cap)
3 Rounds:
30 Deadlifts (95/65)
30 Hang Power Cleans (95/65)
30 Push Jerks (95/65)
100/70 Calorie Assault Bike
2 Rounds:
30 Deadlifts (135/95)
30 Hang Power Cleans (135/95)
30 Push Jerks (135/95)
100/70 Calorie Assault Bike
1 Round:
30 Deadlifts (175/125)
30 Hang Power Cleans (175/125)
30 Push Jerks (175/125)
If you only have 2 people then change reps to 20, if you are riding solo switch to 10 reps.