Warm up: Coach’s Choice
Strength/Skill: Review clean and jerks-all styles
WOD: For Time (15 Minute Time Cap)
10 shuttle runs
15 clean and jerks
10 shuttle runs
12 clean and jerks
10 shuttle runs
9 clean and jerks
10 shuttle runs
9 clean and jerks
*One shuttle run is 25 feet down and 25
feet back.
*RX: (135/95)(95/65)
Stimulus/Focus: This is one of the CrossFit Service Cup workouts. It combines speed and strength. Push hard on the shuttle runs and complete the clean and jerks in quick singles or big sets of touch and go reps. The weight is moderate.
3 Minute Time Cap: Clean and Jerk
1 x 1
Stimulus/Focus: At the 15 minute time cap, establish a 1 RM clean and jerk in 3 minutes. You can use any style clean and any style jerk. Add result
Cool Down: 3 Rounds
5 Strict Push Ups
10 Air Squats