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WOD111016: Good Lookin’ (Clean &) Jerks!


CrossFit Novem: Split Jerk Skill WOD: Marked w/ Chalk Foot work Drill Jerk Balance Tall Jerks (from the shoulders or eyes) *10 Minutes Movement Prep 1 Rounds 5 Hang Power Cleans (Bar) 2nd Round 5 Hang Power Clean w/ Wt. Conditioning: For Time: 800 Meter Run/Row 15 Clean & Jerks (135/95#) 800 Meter Run/Row 15

CrossFit Novem:

Split Jerk Skill WOD:

Marked w/ Chalk Foot work Drill

Jerk Balance

Tall Jerks (from the shoulders or eyes)

*10 Minutes

Movement Prep

1 Rounds

5 Hang Power Cleans (Bar)

2nd Round

5 Hang Power Clean w/ Wt.

Conditioning:

For Time:

800 Meter Run/Row

15 Clean & Jerks (135/95#)

800 Meter Run/Row

15 Clean & Jerks (135/95#)

800 Meter Run/Row

 

RX+

Weight Vest The Runs Only

*25 Minute Time Cap

Novem BootCamp:

WOD 1:

5 RFT:

10 L KB Clean & Jerk (24/16kg)

10 R KB Clean & Jerk (24/16kg)

10 Burpee Box Jumps (20/18”)

*15 Min Time Cap

WOD 2:

3 RFT:

1 Min Doubles/Singles

1 Min Plank (try weighted!)

30 Sec Rest

Novem Barbell Club:

Continue Barbell Programming!

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