CROSSFIT
CLEAN AND JERK COMPLEX
E2:30M X 7
Build to a Heavy Complex of:
2 Squat Cleans
+
1 Push Jerk
+
1 Split Jerk
*The Squat Cleans do not have to be done unbroken
(Score is Weight)
CALIFORNIA LOVE
FOR TIME
• 30 Squat Clean & Jerk* (155/105)|(115/75)
Score is time.
*Athletes must perform 5 burpees after every 5 reps of C&J. Workout ends with 5 burpees after the 30th rep.
POST WOD RECOVERY
FOR RECOVERY
5:00 Foam Roll Legs + Glutes
(No Measure)
SPARK
STRENGTH
E2:30
Deadlift for load:
10-7-5-5-5-5
PLANK KNEE TO ELBOW
6 X 12
POOKIE
AMRAP x 6 MINUTES
4 Deadlifts (140/106)|(106/88)
6 Alt. V-Ups**
8 Hand Release Push-Ups
-Rest 1:00-
AMRAP x 6 MINUTES*
4 Deadlifts
6 Alt. V-Ups**
8 Hand Release Push-Ups
*Start from the beginning.
**1 Rep = R + L.
(Score is Rounds + Reps of Lowest AMRAP)