July 14, 2015

Posted by on Jul 14, 2015 in WOD's | Comments Off

2 Rep – 3 Position Clean (power, hang, floor) + 1 Jerk.  Work to a max for the day

*without putting bar down, do a 3 position clean, followed by 1 Jerk.  Lower the bar to waist, and repeat 1 more time.

then

21 Power Clean (135/95)

10 T2B

21 OHS (same weight)

15 Power Clean

10 T2B

15 OHS

9 Power Clean

10 T2B

9 OHS

*It is very important to scale appropriately.  If your 1 RM OHS is 185#, you don’t attempt to do 135# in this wod.  Use Prelepins chart to help find an appropriate weight.  If you have major mobility issues preventing you from doing any weight in OHS, do front squats instead.

Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109