Crossfit Chilliwack – CrossFit
:30 inchworm + push-up
:30 unweighted good mornings
– Step down and up on the burpees.
:30 shoulder presses
– Jump down/drop to the floor quickly on the burpees.
:30 hang clean and presses
:30 good mornings
– Jump down AND jump up AFAP on the burpees.
CLEAN AND JERK REVIEW | 5:00
2-4 reps jump and land Dip slowly and then jump high.
2-4 reps jump and land, hands at shoulders Push the knees forward with the chest up, then jump.
2-4 reps jump-punch-land Jump high, then punch once in the air.
5-8 push jerks Jump hard and land with a straight arm.
3 push jerks
– Take the bar from the floor and build to a load heavier than workout weight
CLEAN AND JERK CYCLING | 6:00
Lead athletes through 3-5 reps on your call and then 3-5 more at their own pace.
3-5 reps clean and jerk Look straight ahead throughout the entire rep.
3-5 reps clean and jerk Lower the bar to the shoulders, pull the elbows back to slide it down to the hip, and immediately lean forward to the hang.
5 clean and jerks (workout weight)
10 clean and jerks (workout weight)
– Rest :30 between lifts.
– Cycle all reps quickly.
Clean and jerks (65/95 lb)
Clean and jerks (55/75 lb)
Clean and jerks (empty barbell)
1:00 foam roll quads
1:00 foam roll lower back