Wednesday, September 28, 2016

CrossFit Workout - Thursday 9/29/16

Squat Clean and Split Jerk 5-5-3-3-1-1-1-1-1

Start your first set of five C&Js with a light weight, increasing and working up to find your 1 rep max.   If you are able, you may continue with squat clean singles after you max out on your jerk.  You must maintain solid form and full depth as you increase weight, or you will be halted and remain at a weight you can control.

Warmup: 3 rounds, 30 jumping jacks, 20 bicycle crunch, 10 kb swing, 10 goblet squat, 10 1-arm KB press or push press (increasing weight each round) and 1 minute of wrist and front rack stretches per round.

Cool Down:  Coach's Choice

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