Main – CrossFit
Today’s conditioing is 32 minutes long. You MIUST have your warmup AND clean and jerk work done in the first 20-25 minutes of class.
The skill work is extra work that you can do on your own after class if you have time.
Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
2: Bandit Barbell Clean AND Jerk Warm-up (No Measure)
Strength
3: Clean and Jerk (4 x 3+1 HAP — 2 min rest (below knee))
Competition Team: Use blocks (bottom of knee)
Conditioning
4: Metcon (Calories)
Row, 4 min ME cal
Row, 4 min active recovery
Row, 8 min ME cal
Row, 8 min active recovery
Row, 4 min ME cal
Row, 4 min recovery/cool down
Skill
5: Box Jump (Distance)
Max Height
5×3 max height, rest as needed
Do this if time allows.
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