top of page

Wednesday by Grace

  • Writer: Chris Cannon
    Chris Cannon
  • Jul 13, 2016
  • 1 min read

Warm:

Burgner Warm Up Clean and Jerk

X2 with PVC

X5 w/ Bar only

Skill:

Split Jerk

Strength:

From the wrack- 6 x 3

Up in weight for the first 3 sets to a heavy 3

Maintain heavy 3 for the last 3 sets

Rest 1-2 minutes between sets

WOD:

“Grace”

30 Clean and Jerks for time

Rx- 135/95 F- 95/65 L- 65/45 (from the hang)

Recent Posts

See All
Saturday 1/9/21

Eva 5 Rounds For Time 800 meter Run 30 Kettlebell Swings (2/1.5 pood) 30 Pull-Ups

 
 
 
Thursday 1/7/21

Body Armor A1- 4×7: Weighted Strict Ring Dips B1- 3×7: Pausing Kettlebell Waiter Squats (Each Side) C1- 2×50: GHD Sit-Ups or Bench leg...

 
 
 
Wednesday 1/6/21

Strength/Skill Snatch balance 5 x 3 @ Rx- 95/65 F- 75/55 Overhead Squat 3 x 5 @ increasing weight WOD: “Dead Arm” AMRAP 12: 5 Strict...

 
 
 
Featured Posts
Recent Posts

Powered by Papago CrossFit, LLC

Join our mailing list

bottom of page