Verdant CrossFit, Verdant CrossFit North – CrossFit
Clean and Jerk (3 3 3 3)
65, 70, 75, 80
WoD: Metcon (AMRAP – Reps)
4 Rounds
15/12 Cal Row
:30 Power Clean and Jerk
:30 Deadlift
Rest 2:30
reps are all CJ and DLs together
HOME: Metcon (AMRAP – Reps)
Warm Up
Strength:
5, 5, 5, 5, 5
Max Effort Broad Jump or Vertical Jump*
*Whatever you have space for or can safely perform. The goal is to maximum distance or height in your jumps.
Metcon:
4 Rounds
100M Sprint
:30 DB/KB Power Clean and Jerk*
:30 DB/KB Deadlift**
Rest 2:30
*If using DB, alternate hands. If using KB, alternate arms per round.
**If using DB, go outside of legs. If using KB, go between legs. If two are available, use both.
reps are all CJ and DLs together