Monday Workout: C&J, Chipper

Reminder: We have a normal class schedule through Wednesday, an abbreviated schedule on Thursday (see below), and one class at 4PM on Jan 1!  Enjoy the Holidays!


Build to a heavy single Clean and Jerk in 15 Minutes


Level 1

For Time:

  • Kettlebell Deadlift x 20
  • Wall Ball (20/14) x 20
  • Dumbbell Hang Power Clean x 15
  • Wall Ball (20/14) x 20
  • Dumbbell Hang Clean and Jerk x 10
  • Wall Ball (20/14) x 20

Level 2

For Time:

  • Deadlift (155/105) x 20
  • Wall Ball (20/14) x 30
  • Power Clean (155/105) x 15
  • Wall Ball (20/14) x 30
  • Clean and Jerk (155/105) x 10
  • Wall Ball (20/14) x 30

*Scale weight appropriately to something that you can do quick singles or small touch and go sets.

Please Note Our Holiday Schedule Changes
  • Wed 12/23: No Intro/Essentials or 6:45pm CF Class, all other classes on
  • Thur 12/24: OPEN GYM from 12-2pm (not a coached session, but you can come in to work on whatever you want)
  • Fri 12/25: Closed
  • Sat 12/26: 10AM Make-up and Intro Canceled (All other classes on)
  • Sun 12/27:  All Classes on (including Comp Class)
  • Mon 12/28: Regular Schedule
  • Tues 12/29: Regular Schedule
  • Wed 12/30: Regular Schedule
  • Thur 12/31: CF Classes at Noon and 445PM only, Strength Moved to 5PM
  • Fri 1/1: New Year’s Day Workout at 4PM Only
  • Sat 1/2: Back to Regular Schedule

Be sure to check our online Scheduler for up-to-date schedule information. Thanks!

4 Comments on “Monday Workout: C&J, Chipper

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