Squilliam Fancyson

CrossFit Boro – CrossFit

Here we go! Cleans and Jerks! We’re gonna spend some time practicing some very important aspects of the C&J – the Clean Pull and the Jerk Balance. Those 8 minutes are intended to tidy up your clean (ha ha) and split jerk, while giving you a chance to figure out what an appropriate weight should be for the workout.

The metcon is a couplet – running and clean & jerks. The barbell should be moderately heavy but there should be no chance of failing any reps. Stringing together multiple reps will not be necessary (although if you can, go for it!). You can still crush the WOD by hitting quick singles so don’t be afraid to go a little heavier than usual.

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A: Metcon (No Measure)

EMOM x 8 minutes

Odd Minute: 2 Clean Pulls

Even Minute: 1 Power Clean + 2 Jerk Balances

B: Metcon (Time)

4 RFT (Time Cap: 18 minutes)

400m Run

8 Clean & Split Jerks (185/125#)

Mobility

Banded Overhead Distraction

3-Way Classic Hamstring

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