12/5/18 – CrossFit

CrossFit Workout of the Day

Skill (10 min)
Clean & Jerk Technique

Strength (15 min)
1 Clean + 1 Front Squat + 1 Jerk
50/1 60/1 70/1 75/1 80/1 85/1

WOD (20 min)
– 15 Minute AMRAP –
20 Double Unders
9 DB or KB Dual Arm Cleans
20 Double Unders
5 Pull Ups
20 Double Unders
3/2 Bar Muscle ups

L1: Singles, Single Alt Arm Light C&J, Ring Rows, Pushups
L2: 10 DU Attempts, Single Alt Arm C&J 35/25, Asst Pull-ups, Asst Dips
L3: 50/35, 9/6 CTB Pullups or Asst. Bar MU
L4: 60/45

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