Chelan Valley CrossFit - Group WOD
Warm up (No Measure)
1. 500m row
2. Good Mornings, 3 x 10 reps (light/mod. weight)
3. Strict press, 3 x 5 reps (light/mod. weight) - no leaning back, squeeze every muscle in your body and press straight up and fast.
4. Work up to moderate Clean and Jerk weight of 5 reps. Choose a challenging, yet doable, load for the WOD. The sets must be done unbroken or you have to start the set over. Make sure you warm up practicing the touch-n-go and not singles.
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
Posted on Wed, August 5, 2015