July 12, 2019

Warm Up:
Rack Mobility
PA Clean Warmup x 2
——————
Split Jerk Footwork
——————
3-position Clean + 3 Jerks (Build)

Strength: Clean and Jerk
Level 1: Technique
Level 2: Find a Heavy 2

WOD:
10 Minute AMRAP
10 Power Cleans (115/85)
10 Jerks
10 Clean and Jerk
*Add 20lbs/10lbs each round

Flex Sesh:
4rds
12 DB Shrugs (Build)
8 DB Curl to Press (Build)
Then
3rds
Shoulder Superset (Bent Over Flys – Front Raises – Side Raises)

Posted in

Alpha Athletics Crossfit 412

Recent Posts

Categories

Subscribe!