Turn2CrossFit – CrossFit
Warm-up
400m run or 800m bike
banded shoulder stretches on rig
5 Cherry pickers
*2 rounds of*
5 power cleans 45/35
5 push jerks 45/35
10 Kip swings
100m run
Power Clean and Jerk
12 Minute EMOM: 1 Power Clean and Jerk
Build up as you go through the 12 sets. Last set should be the heaviest. You may increase every set or every couple to get to heaviest. The Jerk can be Split or Push
“Dash” (AMRAP – Reps)
13 Minute AMRAP:
21 Power Clean and Jerks 135/95
21 Pullups
15 Power Clean and Jerks
15 Pullups
9 Power Clean and Jerks
9 Pullups
Max Reps Power Clean and Jerks
Rx+= 135/95, 155/105, 175/125, 185/135
Score= total number of power clean and jerks after the 9 pull-ups