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CrossFit Blade, CrossFit Blade North – CrossFit

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Power Clean & Jerk (12 Minutes to Heavy Single)

Power Clean + Split Jerk
Starting with an empty Barbell, take 12 minutes to establish a heavy single PC & SJ for the day.

BB Warm UP:

Clean Pull X 5

Muscle Clean X 5

Hang Power Clean X 5

Power Clean X 5

Press X 5

Push Press X 5

Split Jerk X 5

Last of the Mohicans (AMRAP – Rounds and Reps)

EMOM4ALAP

20 Double Unders

1..2..3..4..7..8

Power Clean & Jerk

RX+ 165/115

RX 135/85

M45+ 115/75

M55+ 95/65

M60+ 75/45

Scale: Load and 20 DU to 30 SU

*Begin each minute with 20 DU-the 1st minute perform 1 C&J- The 2nd, 2 C&J- 3 the 3rd minute and so on..

**Score = Complete round + reps, DU are buy in and do not count for reps.

EX; 7 complete rounds, + 20 DU + 6/8 C&J = 7 + 6