Monday with a Jerk

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

200m Run

5 Burpees

10 BB Thrusters

5 Jumping Squats

10 BB Thrusters

5 BB Clusters

200m Run
BB Warm Up

Goodmornings

Back Squats

Elbow Rotations

Strict Press & Reach

Romanian Deads

Front Squats/Overhead Squats

Weightlifting

Clean & Jerk Complex (4-4-4-4-4-4-4)

Every 90 Sec x 7

1 Power Clean

1 Front Squat

1 Push Jerk

1 Cluster

Set 1 @50%

Set 2 @55%

Set 3 @60%

Set 4 @65%

set 5-7 @70%

% off of 1RM Clean & Jerk
Stimulus

*In this C & J complex, you’ll work through the 4 listed movements and rest until the next round begins.

*You can drop the bar following the push Jerk before completing the final rep, Which is a Squat Clean into a thruster (Cluster)

*On the Cluster, do not re-bend the knees when pressing the bar overhead.

*Stand all the way up on the PC before starting the front squat. Stand all the way up on the front squat before starting the PJ.

Metcon

Speed Limit (AMRAP – Rounds and Reps)

AMRAPx15

Buy in (Pick one)

1 mile run

2000m Row/Erg

115/95 Cal Bike

Max Rounds in time remaining

RX

8 Burpees

8 Pull-Ups

RX+

8 Burpees Box Jumps 24/20

8 C2B
Stimulus

* We will cap run, row, or bike at 9 min. Giving you at least 6 min for the amrap.

*Starting off the 15 min WOD, you’ll complete the Run, row, or bike.

*Once you finish all the buy in, you’ll spend the remainder of the WOD completing rounds of Burpees & Pull-Ups.

*Make sure to stand to full extension at the top of each burpee box jump.

*Your score is rounds & reps

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