Sun20150719

CrossFit Crescent – CrossFit

 

Skills & Drills

This is for anyone / everyone who needs additional work on clean and jerk technique. Do either this or the Strength portion.

Clean Pull (5 Sets of 5 Reps at low weight)

Squat Clean (5 sets of 3 reps at low weight)

Push Jerk (5 sets of 3 reps, increase weight each set)

Strength

For anyone / everyone who needs additional strength work in the clean and jerk. Do either this or the Skills and Drills portion.

Squat Clean and Jerk (5 to 7 Sets)

Do a double squat clean then a push jerk on the second squat clean.

Metcon

Both Sport and Fit have the same WoD for today.

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Cash-Out

75 GHD Sit-ups or 50 T2B, do whichever one is your weakness.

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