WORKOUT OF THE DAY
Clean and Jerk Tuesday 31/10/17
30th October 2017 by
CrossFit
Warm Up
PVC Circle Game
Strength
5 rounds of Clean and Jerk 1.1.1
10 seconds between reps, 2-3 minutes between rounds
WOD
20min AMRAP in teams
12/9 Cal Row
12 Thrusters 30/20kg
9/6 Cal Bike
* Complete one full round before switching
CrossFit Lite
Warm Up
5 Cal Airdyne
30 second Plank
30 second Handstand
10 Cal Row
Strength/Setup
Practice all carries with two arms then one
Strength Circuit
20min EMOM
D-Ball Carry 4x10m
Waiters Carry 4x10m
Suitcase Carry 4x10m
Single Arm KB Rack Carry 4x10m
Abs Finisher
6min EMOM
20 Mountain Climbers + 20 second Prone Hold
15 Leg Raises + 20 second Hollow Hold
Barbell Club
Warm Up
5 Hang Cleans with Elbow pushes
Practice Split Jerk distance
10 Tucks
Strength
A) Clean From Blocks 3,3,2,2,2,1,1,1,1
B) Jerk 6×2
C) L-Sit/L-Hang Practice