Clean and Jerk 1RM

CrossFit Kent Island – CrossFit


Warm-up (No Measure)

3 rounds:

5 Hip extensions

5 Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Shoulder Presses

Start with an empty barbell, and add weight when possible
Pre-WOD mobility:

Super front rack (2 min each side)

T-spine rake/roll (3 min)



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

Metcon (No Measure)

3 rounds:

25M Sled Push, AHAP

Post-WOD Recovery

Triceps smash (2 min each side)

Lat smash (2 min each side)

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