Clean and Jerk and Some Running

Announcements

Pull-Up/Bar Muscle-Up Clinic with Coach Justin on Sunday, January 14th at Noon!

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

200m Run, then:

2 Rounds of:

10 Lat Activates

10 Barbell Muscle Cleans

8 Barbell Front Squats

6 Barbell STOH

Weightlifting

Hang Clean/Clean/Jerk Complex (2 60% of Clean and Jerk)

High or Low Hang, then from the ground. These are Squat Cleans. Split or Push Jerk.

Hang Clean/Clean/Jerk Complex (1 65% of Clean and Jerk)

High or Low Hang, then from the ground. These are Squat Cleans. Split or Push Jerk.

Hang Clean/Clean/Jerk Complex (1 70% of Clean and Jerk)

High or Low Hang, then from the ground. These are Squat Cleans. Split or Push Jerk.

Hang Clean/Clean/Jerk Complex (1 80% of Clean and Jerk)

High or Low Hang, then from the ground. These are Squat Cleans. Split or Push Jerk.

Hang Clean/Clean/Jerk Complex (1 90% of Clean and Jerk)

High or Low Hang, then from the ground. These are Squat Cleans. Split or Push Jerk.

Hang Clean/Clean/Jerk Complex (1 AHAP)

High or Low Hang, then from the ground. These are Squat Cleans. Split or Push Jerk.

Clean and Jerk (Use this to calculate weights.)

Metcon

18 Minute Time Cap

Metcon (Time)

4 Rounds of:

200m Run

12 Hang Power Clean and Jerks (115/85)

20 Toes To Bar
Hang Power Cleans should be completed in 3 sets or less. Toes to Bar should be completed in 4 sets or less.

Post WOD Skill/Strength

50 Calorie Row (Time)

Max Effort 50 Calorie Row

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