October 11 2017

Posted by on Oct 10, 2017 in WOD's | Comments Off

CJ 7X1 of the following:

3 Position Clean (Floor, Hang above knee, power) + Jerk

*Complete all 3 cleans and follow it with 1 jerk
**Work at 70-80% for all 7 sets.  Technique over weight.
Then
For Time:
15 Hang Power Cleans (115/75)
15 Box Jumps (24/20)
*No rebounding.  No steps ups.  Choose a lower box or stack plates in order to jump and land in the universal athletic position.
400m Run
10 HPC
10 Box Jumps
400m Run
5 HPC
5 Box Jumps
400m Run
Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109