Saturday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

GENERAL DYNAMIC WARM-UP | 6:00

2 sets:

:20 on/:10 off

RDLs

Muscle cleans

Push presses

Air squats or front squats

Burpees

Warm-up (No Measure)

CLEAN AND JERK REVIEW | 10:00

On an 8:00 clock:

5 clean and jerks (building)

5 clean and jerks (building)

3 clean and jerks (building)

3 clean and jerks (building)

2-3 clean and jerks (workout weight)

– Perform 2-5 burpees, jumping over the barbell, before each set of clean and jerks.

– Rest 1:00 between each set.

Workout

Metcon (Time)

RX

For time:

15 burpees, jumping over the barbell

5 clean and jerks (155/225 lb)

12 burpees, jumping over the barbell

4 clean and jerks

9 burpees, jumping over the barbell

3 clean and jerks

Metcon (Time)

INTERMEDIATE

For time:

15 burpees, jumping over the barbell

5 clean and jerks (105/155 lb)

12 burpees, jumping over the barbell

4 clean and jerks

9 burpees, jumping over the barbell

3 clean and jerks

Metcon (Time)

BEGINNER

For time:

15 burpees

5 clean and push presses (55/75 lb)

12 burpees

4 clean and push presses

9 burpees

3 clean and push presses

Post-Workout Strength

Metcon (Weight)

5 sets:

1 clean-grip deadlift

1 clean pull

1 power clean

– Increase load across as many sets as possible.

Stretch

Warm-up (No Measure)

Accumulate:

1:00 banded shoulder stretch/side

1:00 couch stretch/side