Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Clean and Jerk Complex (1×6)
Clean and Jerk Complex
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)
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.