Clean&Jerk, Partner Metcon

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Palo Cedro CrossFit – CrossFit


400m Goblet Walk



As a group with Pipes review Clean&Jerk. Today is for speed and excellence in footwork. Know your “base.” Base=Feet

Clean and Jerk (5×2)

Make sure it is a load you can remain fast and accurate. Probably ~50% of 1rm. Play with Single arm DB Split Jerk between sets.

Metcon (Time)

One Partner working at a time and each must complete a round before the other can go. Each Partner must complete 5rnds:

14 Single Arm DB Split Jerks 50/30 (7ea. arm)

7 DB Sit-up(DB held on chest)
If no partner; rest as long as each round takes you