CrossFit VLT, CrossFit VLT Airport West – CrossFit
Extended Warm-up
O,P,F: Clean and Jerk (Heavy 1-Rep)
ON A 10:00 RUNNING CLOCK…
Build Quickly to Heavy Single Power Clean & Jerk*
*Building should take you up to or past your weight in the workout.
(Score is Load)
Workout
O: “THE CALI BEAR” (Weight)
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (100/70)
P: Metcon (Weight)
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (85/60)
F: Metcon (Weight)
OEM FOR 20 MINUTES
2-3 Power Clean & Jerk (52.5/35)
Cool Down
O,P,F: Warm-up (No Measure)
FOR RECOVERY
3:00 Slow Bike, Run or Walk
3:00 Foam Rolling Lats & Shoulders
(No Measure)