Verdant CrossFit, Verdant CrossFit North – CrossFit
Clean and Jerk (1 1 1 1 1 1 )
6 sets of the following
1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk
move up in weight if you feel good
Metcon (Time)
4 Rounds
15/12 Assault Bike
15 Unbroken Clean and Jerks 75/55
Rest 2:30
HOME: Metcon (Time)
Warmup:
4 Rounds
12 Walking Lunge
8 Half Burpees
6 Groiners
4 Inch Worms
Strength:
KB/DB Power Snatches
10 EMOM
Odd: Right Arm
Even: Left Arm
Metcon:
4 Rounds
12 Burpees
15 Clean and Jerks w/ KB or DB*
Rest 2:30
*If possible odd rounds do right arm, even rounds do left arm