Crossfit Cle – CrossFit
What box are you gonna jump over?
Warm-up (No Measure)
2 minute row
1 minute of jumping spiderman
1 minute sumo foldover
30 second short box hop
30 second barbell hang muscle clean
30 second push press
30 second lunge
2 minute Front rack stretch pick your poison
Review complex, practice with just a barbell then warmup to 50%
Clean and Jerk Complex (Every 90 seconds for 15 minutes:)
Perform as an unbroken complex.
2 split jerk
*Start around 50% of your 1RM clean and jerk and build to a complex max.
5 rounds for time:
15 kettlebell swing 53/35#
10 handstand pushup
5 burpee box jump over 24×20/18×24″
*Rx+ for 70/53# and/or bigger box.