WOD | Wednesday 9/4/19 | CrossFit 791 Cashmere

September 03, 2019

Clean and Jerk Warmup (with barbell)

1. Hang Muscle Clean and Push Press x 10
2. Clean Sotts Press (pvc if needed) x 10
3. Hang Power Clean and Push Jerk x 8
4. Narrow Grip OHS (pvc if needed) x 10
5. Hang Squat Clean and Split Jerk x 5
6. 3 Position Hang Squat Clean plus Split Jerk x 3 
7. 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*

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