''Max Effort Clean and Jerk 3-3-1-1-1'' (09.24.2010)

Warm-up Drills (09.24.2010)
Row 500m
15 x Medicine Ball Clean s
15 x Burpees
2 Rounds of
''Burgener Drill'' (45lbs/PVC)
Hip Mobility Complex
-Cobra Stretch
-Sumo Squats
-Shoulder Opening Drill (wall)

''Max Effort Clean and Jerk 3-3-1-1-1'' (09.24.2010)
Clean and Jerk 3-3-1-1-1

Notes: Attempt to take the heaviest load possible from the deck to overhead using the Olympic Lifting standards of movement.

Post times to comments.

''USAW Format MetCon'' (09.24.2010)
Complete as many rounds as possible in 12:00 minutes of
6 x Clean and Jerk (115/85lbs)
12 x Pull-ups
24 x Box Jumps (24/20'')

Post rounds completed to comments.

Mobility WOD

CrossFit Endurance Rest Day (09.24.2010)

1 comment:

Anonymous said...

Max Effort Clean and Jerk
USAW Format MetCon 5 rounds
85#, clapping push ups alt for box jumps.