Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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Clean and Jerk Complex (1×6)

Clean and Jerk Complex

5 Sets:

3-Position Power Clean

3 Push Jerks
High Hang Position: Shallow dip, bar at pockets, relatively vertical torso

Hang Position: Bar just above the knee, shoulders over the bar

Floor: Power clean from the floor


Metcon (AMRAP – Reps)

“Bottom Line”

Ascending Ladder for 7 Minutes:

3 Clean and Jerks (135/95), 3 Toes to Bar

6 Clean and Jerks (135/95), 6 Toes to Bar

9 Clean and Jerks (135/95), 9 Toes to Bar

Add (3) Reps to Each Movement Until Time Cap
Choose a weight here that you could cycle for 12+ reps unbroken when fresh.

Within the workout, these will probably be completed as small sets or quick singles.

Choose a variation of toes to bar that you could 15+ reps unbroken when fresh.

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