Clean and Jerk 2RM

CrossFit Kent Island – CrossFit

View Public Whiteboard


Warm-up (No Measure)

Row 500M

3 rounds, empty barbell:

5 Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Shoulder Presses

5 GHD Hip Extensions

Then 5-5-5 Split Jerks with a 3-second pause at the bottom of the dip. Use light weight, focus on form.
Pre-WOD mobility:

Triceps smash (barbell) (2 min each side)

Super couch (2 min each side)


Clean and Jerk (2-2-2-2-2-2-2)

Post-WOD Recovery

Banded OH distraction (2 min each side)

Super front rack (2 min each side)

Previous Post:


Next Post: