Clean and Jerk 2RM

CrossFit Kent Island – CrossFit


Warm-up (No Measure)

Row 500M

2 rounds:

5 Hip & Back Extensions

5 Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Presses

* start empty bar and add weight for second set

Then ramp up slowly to first working set
T-spine anchor (3 min)

Triceps smash (2 min each side)


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

Pause 3 seconds at bottom of jerk

Post-WOD Recovery

Trap scrub (2 min each side)

Hip flexor smash (2 min each side)

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