CROSSFIT
“Layover”
5 Rounds For Time:
15/10 Calorie Assault Bike
10 Chest to Bar Pull-ups
Directly Into…
5 Rounds:
10 Power Cleans
10 Push Jerks
:: Alternate Variation ::
10 Rounds For Time:
200 Meter Run
15 Alternating Dumbbell Hang Clean and Jerks
2020 Holiday Schedule
Free class pass for friend/family
WHITEBOARD BRIEF
Expect this workout to take between 15-25 minutes to complete
PART 1
The first part comes down to big sets of chest to bar pull-ups
Bike at a pace that allows you to minimize your sets on the bar
It is better to go a touch slower on the bike to go a little bigger on the bar
PART 2
The second part comes down to the push jerks
Since the power clean comes back down to the ground anyways, this is the easier station to break
Take some calculated breaks there and look to go ideally unbroken through the jerks
Consider going with sets of 9-1 or 5-4-1
Leaving 1 rep in the tank at the end allows you a little break before completing the last rep and then transitioning into the push jerks
Become an active participant in your health.
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