Wednesday, October 26, 2016

CrossFit Workout - Thursday 10/27/16

Strength and/or Conditioning Week continues

Strength: Clean & Jerk 2-2-2-2-2

Conditioning: x rounds for time of
21 KB swing 55/36
15 mountain jacks
9 box jumps

x=7 rounds plus a 1000M row buy-in for Conditioning Only, x=5 for Strength & Conditioning(no row buy-in)

Warmup: 3 rounds of 300 meter row, 12 burpees, 12 jackknife situps, 12 back extensions, 6 clean and jerk with light bars, increasing weight each round for warmup sets.  Everyone does the clean and jerks in the warmup regardless of choice of WOD.  It's your choice whether or not you perform the C&J 2-2-2-2-2. If you choose to perform the strength piece, you can perform power cleans or squat cleans if you did not do the Zercher squat WOD Wednesday.  Power cleans only if you did.

Cool Down:  Coach's Choice

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