WOD
 | Wed, Sep 16 |  |
 Coach JToday we have a two-part workout effort with shuttle runs and clean and jerks. Complete Part A quickly to allow a much rest as possible before starting a 3 minute Part B lifting effort. |
| CrossFit 20260916 | Clean and Jerk Max |
CrossFit 20260916(Time, Rx2, Rx3) WARM-UP: 200m walk 5 shuttle runs 8 deadlifts 8 hang muscle cleans 8 shoulder presses 8 air squats 5 shuttle runs 8 clean pulls 8 hang power cleans 8 push presses 8 front squats WOD MOVEMENT REVIEW & WARM-UP: 3 sets: 1 power clean and push jerk 1 squat clean and split jerk – Use loads above the intended workout weight for Part A WOD: Service Cup 3 Rx: Part A: On a 15:00 clock: 10 shuttle runs 15 clean and jerks (135/95) 10 shuttle runs 12 clean and jerks 10 shuttle runs 9 clean and jerks 10 shuttle runs 9 clean and jerks – 1 shuttle run is 25 ft down and back Part B: At 15:00, on a 3:00 clock: Build to a 1-rep-max clean and jerk Rx2 95/65 Rx3 7-shuttle runs, 45/35 STIMULUS NOTES: Part A in 8:00-15:00 3:00 to build to a 1-rep-max clean and jerk STRETCHING: 2:00 recovery walk 1:00 child’s pose
|
Cleans
|
|
