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.