WOD | Wednesday 9/4/19 | CrossFit 791 Cashmere
Clean and Jerk Warmup (with barbell)
- Hang Muscle Clean and Push Press x 10
- Clean Sotts Press (pvc if needed) x 10
- Hang Power Clean and Push Jerk x 8
- Narrow Grip OHS (pvc if needed) x 10
- Hang Squat Clean and Split Jerk x 5
- 3 Position Hang Squat Clean plus Split Jerk x 3
- Add light Bumpers and work up to 60%
10 minutes to work up to a heavy single Squat Clean and Split Jerk (increase in 5% jumps)
10 minute Partner Amrap
2 minutes of burpees to plate 45/35 (alternate every 5 reps
3 minutes of pull-ups (alternate at 5 reps)
3 minutes of HSPU or Pushups (alternate every 5 reps)
2 minutes of ttb (alternate every 5 reps)
*Score is total reps as a team*