JR CrossFit – CrossFit
General Warm Up
15/12 Calorie Row (Or 150m Run)
10 Box Jumps (with step down)
10 hanging scap retractions
10 ring rows
1 set (at workout pace)
200m row (or 100 m run)
2 box jumps (40/32)(24/20)(20/16)(16/12)
2 strict pullups
Metcon (AMRAP – Rounds and Reps)
15 Box Jumps (40/32)(24/20)(20/16)(16/12)
15 Strict Pullups
*Sub 400m run if needed
*STIMULUS and GOALS
Stimulus today is moderate intensity and steady pacing. Longer time domain of 15 minutes means we should plan a pace in order to keep intensity consistent across the entire workout.
Split Jerk (-3-2-2-1-1-1)
Split Jerk 3×1
-3,2,2,1,1,1 (work to heavy single
*Rest 60-90 seconds between sets
*Work up to a heavy single, but no misses.
Power Clean (-3-3-2-2-2-1)
(work to medium -heavy single)
*rest 60-90 secs between sets
*Work up to a medium heavy load. I don’t want these to be touch and go!
complete in SINGLES!!
Clean Pulls: (3×3)
-rest 60-90 secs between sets
*No straps! drop bar and reset if it helps keep form