Heavy Clean and Jerks, Finally

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 PVC Passthroughs

10 PVC Overhead Squats

10 Barbell Muscle Cleans

8 Barbell Fronts Squats

6 Barbell STOH

4 Each Hand Dumbbell Power Snatch

Weightlifting

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

Clean and Jerk (3 65%)

Clean and Jerk (3 75%)

Clean and Jerk (3 85%)

Clean and Jerk (2 90%)

Clean and Jerk (1 95%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes of:

10 Overhead Squats (135/95)

10 Hand Release Push-Ups

20 Alternating Dumbbell Power Snatches (50/35)
Overhead Squats should be completed in 2 sets or less. CrossFit Games Open Standard for Dumbbell Power Snatches.

Post WOD Skill/Strength

Metcon (No Measure)

Ring Push-Ups

8-8-8-8
Use a box to get feet even with rings.

Posted in WOD