S/S/S:

(Squat) Clean & Split Jerk

 3@75%

3@80%

2@85%

Sets start every 2 min

 

Based on 1RM on 23 Aug

Video courtesy of CrossFit HQ.  Second time doing this cycle of C&J.

Weights get a bit heavier, but stick to perfect form!

WOD:

In 5 Min Complete:

800M Run

AMRAP Plate G2OH (45/25)

rest 3 Min

In 4 Min Complete:

400M Run

AMRAP KB Swing (53/35)

rest 3 Min

In 3 Min Complete:

200M Run

AMRAP Goblet Squats (53/35)

So, with worked in rest, the idea is to go all out during the work period to get to the AMRAP movement.  The reps in those AMRAPs are your scores, so the running is a cash-in

 

Scaling Options:

Plate weight ->35/15, 25/10

 

KB weight -> 35/25

 

Cool Down:

Couch stretch – 3 min per leg

 

Roll out tricep/lat