CrossFit Indian Trail – CrossFit
Clean and Jerk Warm Up (No Measure)
banded lat stretch
spiderman and reach
kang squat into warrior squat (5x)
downward dog opposite toe touches with push up (10 alternating)
10-15 light kb swings + 8 tempo kb presses/side
banded pull aparts (horizontal and diagonal)
empty barbell warm up :
clean pulls
muscle cleans
front squats
presses
high hang squat cleans
push jerks
Clean and Jerk
5 working sets of…
1 Pause Clean Deadlift at Mid Thigh + 1 Clean Pull from that mid thigh position + 1 Clean + 1 Pause Push Jerk
@ 6.5, 7.0, 7.5, 8.0, 8.5 RPE
*Pause Clean Deadlift is for two seconds at mid thigh.
**Pause Push Jerk is for two seconds in receive position.
Feta (AMRAP – Rounds and Reps)
AMRAP 20 Minutes
500m Row
15 Burpees over Rower
400m Run
15 Burpees over Rower