Clean and Jerk Friday

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Barbell Muscle Cleans

10 Front Squats

10 STOH

10 Alternating Box Step-Ups

2 Wall Walks

Warm-up (No Measure)

2 Rounds of:

10 Barbell Muscle Cleans

10 Front Squats

10 STOH

10 Alternating Box Step-Ups

2 Wall Walks

Warm-up (No Measure)

2 Rounds of:

10 Barbell Muscle Cleans

10 Front Squats

10 STOH

10 Alternating Box Step-Ups

2 Wall Walks

Weightlifting

You have 25 Minutes to Complete. These are NOT touch and go.

Above the Knee Pause Clean/Clean/Jerk Complex (2 60% of Clean and Jerk)

Above the Knee Pause Clean/Clean/Jerk Complex (2 70% of Clean and Jerk)

Above the Knee Pause Clean/Clean/Jerk Complex (2-2-2 85% of Clean and Jerk)

Clean and Jerk (Use this to calculate weight)

Metcon

12 Minute Time Cap

Metcon (Time)

3 Rounds of:

12 Hang Power Clean and Jerks (145/105)

12 Box Jumps (24/20)

12 Handstand Push-Ups

Post WOD Skill/Strength

Clean Grip Shrugs (10-10-10 95%)

Posted in WOD