Clean and Jerks

Clean and Jerk Session (15 min)

• Clock Set for 10 rounds of 1.5 min
  • Work up to a heavy single.

For Time partitioned as you like (20min cap)

• 40 toes-to-bar
• 80 cal row
• 120 Wallballs (20/14)

10,9, 7, 6, 5….1

• Squat Clean and Jerk. (135/95)

200m (Small Loop) Run Between Each Round

21 min ALT EMOM

• 10 – 15 cal Assault Bike
• 10 – 15 cal Sky Erg
• 10 – 15 Kettlebell Swings (53/35)

Pick a rep count that provides 10 – 20 seconds of rest and attempt to hold onto it. Adjust reps and cals as needed.

3rds for Time

• 400m Run
• 10 Clean and Jerks (155/105)
• 400m Run
• 20 Pull-Ups

5 rounds For Time

• 400m Run
• 20 Kettlebell Hang Clean and Jerks (10 each arm) (35/25).

25min AMRAP

• 500m Row
• Light Grace (30 clean and Jerks) 95/65

• 500m Row
• Light Isabel (30 Snatches) 95/65

• Max Row for the remainder of the time

Score: Rowing Distance
Tip: Get back to Rower before the counter resets.

3rds For Time

• 15 clean and jerks (125/85)
• 30 Cal Run
• rest 2:00 minutes

For Time:

• 500m Row
• 21-15-9
  • Clean and Jerks (95/65)
  • Toes-to-bar
• 500m Row

5 rounds For Time (35min cap)

• 1,600m C2 Bike – 45/36 cal Assault Bike
• 30 1-arm dumbbell/kettlebell hang clean and jerk (50/35)
• 30 Push-ups

20min AMRAP

• 8 Toes-to-Bar
• 10 DB Hang Clean and Jerks (50/35) – 5 each arm
• 14 / 12 cal Row

A repeat of CrossFit’s® 18.1 open workout