CrossFit
Strength
Clean & Jerk [Video]
Every minute for 10 minutes, complete 2 Clean & Jerks.
Use similar weight from last week.
Conditioning
For Time:
15 Hang Power Clean & Jerks (#115/80)
15 Burpee Box Jump Overs (24”/20”)
Run 800 meters
15 Burpee Box Jump Overs
15 Hang Power Clean & Jerks
Bootcamp
A)
Partner conditioning for 20 minutes
12 minutes of
P1:
20 seconds of Jumping Jacks
20 seconds of Sprawl + Jump Slam
20 seconds of Plank + Single Arm Waves
P2:
turf width shuttle runs *active rest
*continue switching for 12 minutes
8 minutes of
P1:
20 seconds of Jump squat + Alternating waves
20 seconds of Clapping
20 seconds of Landmines
P2:
turf width shuttle runs *active rest
** Continue switching for 8 minutes
*3 min rest
B)
Core Work
3 cycles of 35 seconds On / 25 seconds Off
Alternating Single leg V Up Tucks
DB Plank Pass Throughs
Hollow Hold
