CrossFit Workout 11/6/17 Monday

Warm-up
5 x 3 of clean and jerk, up to the workout weight
a set of ring dips after each set

CrossFit Workout
21-15-9 reps for time of:
clean and jerk, 135 lbs/95 lbs
push-ups

OR

12-9-6 reps for time of:
clean and jerk, 185 lbs/125 lbs
push-ups x 2

OR

9-6-3 reps for time of:
clean and jerk, 225 lbs/155 lbs
hand stand push-ups

If you can’t do this with the 135/95, use the weight that you can and use the 21-15-9 rep scheme.

Lift
EMOM for 20 minutes of:
3 back squats
Do the first 10 sets at 70% and go up after than.