Jute CrossFit – CrossFit
Warm-Up
Warm Up (No Measure)
Hip Halo Warm Up
-into-
5 Clean Grip Deadlifts
5 Muscle Clean + Strict Press
5 Front Squats
5 High Hang Squat Cleans
5 Hang Squat Cleans
5 Squat Cleans
5 Push Press
5 Push Jerk
SWOD
3 Position Clean (5×1)
Every 1:30 x 5 sets
1 High Hang Squat Clean
+ 1 Hang Squat Clean
+ 1 Squat Clean
(@65% of 1RM Clean)
Push Jerk (3×3)
Every 1:30 x 3 sets
3 Push Jerk (@75% of 1RM Clean and Jerk)
* From the ground
WOD
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles