CrossFit – Fri, Dec 2

Announcements

Happy Birthday Daniel Johnson!!!

Verdant CrossFit, Verdant CrossFit North – CrossFit

Clean and Jerk (Work to 3 reps at 88%)

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
Scaling:

Experienced athletes should perform this benchmark workout as written. The beginner should focus on mechanics and consistency instead of loading. Warm up by adding weight slowly, ensuring the load allows you to maintain great technique. Newer athletes should ignore the touch-and-go requirement and instead take a second or two to establish a sound setup position.

Beginner Option:

Clean and jerk  12-9-6 reps

Core Challenge Week 4 Workout 3 (Checkmark)

3-5 rounds:
15-20 V-ups
8-10 Oblique Killers ea.