Clean and Jerk
2 reps at 60%
2 reps at 65%
2 reps at 70%
2 reps at 75%
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then
4 Rounds for time of:
21 Cal rowing
18 Wall Balls
15 Kettle Bell Swings 24k/16k
12 Burpees
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Compare to: 170531
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2104 Harvell Circle
Contact Us at bucrossfit@gmail.com
Bellevue NE 68005
Contact Us at bucrossfit@gmail.com
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DAILY WARM UP
Moving across the floor
Sampson Stretch
10 Knees to Chest
10 Heel to Butt
10 Straight Leg Forward kicks
10 Spiderman, Plank, R foot forward to R Hand,switch.
10 Inch worms
20 Arm circle, forward and backward
then
2 times:
15 Squats
15 Push Press
15 Push Jerks
15 Sit ups
Sampson Stretch
10 Knees to Chest
10 Heel to Butt
10 Straight Leg Forward kicks
10 Spiderman, Plank, R foot forward to R Hand,switch.
10 Inch worms
20 Arm circle, forward and backward
then
2 times:
15 Squats
15 Push ups
15 Pull up
15 Shoulder Press15 Push Press
15 Push Jerks
15 Sit ups
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1 comment:
Didn't make it to the 2nd part of the workout. I had no record of my max clean and jerk so I just picked a random weight and went with it, which really didn't matter since I accidentally did power-cleans and jerk. 45, 65, 85, 95
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