210118

Verdant CrossFit, Verdant CrossFit North – CrossFit

Clean and Jerk (3 3 3 3)

70 ,70 ,75, 75

goal is to split jerk on all jerk reps

WoD: Metcon (Time)

20-19-18-17-16…

American Kettlebell Swing

1-2-3-4-5-6-7…

Burpees

HOME: Metcon (Time)

Warm Up:

2 Rounds

30 Jumping Jacks

20 Walking lunges

10 Cossack Squats

5 Toe touches

Strength:

Jumping Goodmorning to 90 degree squat*

5 sets of 5 reps

*Start in a standing position with feet under hips, hinge into a deep good morning (like a hang clean) and jump as high as you can. When landing move feet to squat width(Shoulder width) and stop downward momentum before or at a parallel squat.

Metcon:

20-19-18-17…-2-1

Object Swing*

1-2-3-4-5…-18-19-20

Burpees

*Find a household object that allows you to swing it safely.