Run, 800 m
30 Pull-ups
60 Air Squats
30 Clean & Jerks, 135/95 lbs
60 Air Squats
30 Pull-ups
Run, 800 m
taken from Crossfit Linchpin 1/7
Tag Archive: clean and jerk
For time:
20-calorie row
clean and jerks, 20 reps (165-lb./110-lb.*)
20-calorie row
*Scaling:
Reduce weight to allow focus on mechanics.
Women
-Skill work
-WOD:
3 rounds for time of:
20m bear crawl
10 clean and jerks (75/55)
Rest 5 minutes
2 rounds for time of:
400m run
10 pull-ups
Men
3×5 squat
3×5 press
1×5 deadlift
“Grace”
30 reps for time:
Clean and Jerk (135/95 lbs)
rest 5 minutes, then
“Helen”
3 RFT
400 meter run
21 Kettlebell swings (1.5/1 pood)
12 Pull-ups
For time:
800m run
40 air squats
40 clean and jerks (115/75)
40 air squats
800m run
WORKOUTS
Challenge WOD (4 pts): “Abbate”
Run 1 mile
21 clean and jerks (155/95)
Run 800m
21 clean and jerks (155/95)
Run 1 mile