Jerk and Thruster Time

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Jumping Jacks

10 Barbell Muscle Cleans

5 Dumbbell Hang Power Cleans (Each Hand)

5 Dumbbell STOH (Each Hand)

10 Goblet Squats

5 Burpees

Metcon

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Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 Minutes of:

8 Alternating Dumbbell Hang Power Clean and Jerks (50/35)

12 Dumbbell Goblet Squats (50/35)

16 Lateral Hops

Weightlifting

One Round Every 90s for 10 Rounds. Start at 55% of your Clean and Jerk. Increase weight each round.

Metcon (10 Rounds for weight)

10 Rounds of the complex

Hang Clean/Clean/Front Squat/Jerk (Use this to record the heaviest weight lifted)

Push or Split Jerk

Clean and Jerk (Use this to calculate weight.)

Metcon

Target is to complete thrusters unbroken, move straight to burpees and complete without rest. Rest between rounds.

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 Minutes of:

10 Thrusters (95/65)

10 No Jump Burpees

Post WOD Skill/Strength

Bench Press (8-8-8-8-8)

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