Clean and Jerk 1RM

CrossFit Kent Island – CrossFit

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Warm-up

Warm-up (No Measure)

Run 400M

3 rounds, increasing weight:

5 Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Presses
Pre-WOD mobility:

T-spine anchor (3 min)

Triceps smash (2 min each side)

Weightlifting

Clean and Jerk (1-1-1-1-1-1-1)

Metcon

Metcon (No Measure)

2x400M Sprint, 4x200M Sprint

90 sec rest between runs

Post-WOD Recovery

Short ROMWOD

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