Jute CrossFit – CrossFit

Warm-Up

Warm Up (No Measure)

3:00 Machine (easy pace)

-into-

Clean and Jerk Warmup

SWOD

Clean and Jerk (5×1)

Every 1:30 x 10 sets

Set 1:

1 Power Clean + 1 Push Jerk

@ 70% of 1RM Clean and Jerk

Set 2:

3-2-1-1-1 Front Squat (build in weight)

* Share bars with a partner

Front Squat (1×1)

Every 1:30 x 10 sets

Set 1:

1 Power Clean + 1 Push Jerk

@ 70% of 1RM Clean and Jerk

Set 2:

3-2-1-1-1 Front Squat (build in weight)

* Share bars with a partner

WOD

Metcon (Time)

Every 4:00 x 3 sets

500m Run

* 3:00 cap per set

* Score is total time of all 3 sets combined