Friday Workout: Push Jerk, Clean and Jerk, Pull-up, Burpee

crossfit-charlottesville_0479

STRENGTH

Push Jerk, 4 sets of 3 reps

*Start moderate and build as you are able. Take bar from the floor or rack (recommend floor to prep for workout)

WOD

Level 1

For Time:

  • Hang Power Clean + Push Press x 12
  • Ring Row x 24
  • C&J x 9
  • Burpee x 18
  • C&J x 6
  • Ring Row x 12

Level 2

For Time:

  • Clean and Jerk (155/105) x 15
  • Pull-up x 30
  • C&J x 10
  • Burpee to 6-8″ Target x 20
  • C&J x 5
  • Chest to Bar Pull-up x 10

*Both hands touch target on burpees. Clean and jerks can be power clean.

Please Note Our Holiday Schedule Changes (8AM classes are canceled this week)
  • Fri 12/30: No 8:00AM, all other classes normal.
  • Sat 12/31: Open Gym only from 9:00-11:00AM.
  • Sun 1/1: Closed
  • Mon 1/2: One Class only at Noon!
  • Tue 1/3: No 8:00AM or C’ville Strength (please note the lower room is still open for lifting during evening class hours, and there will be strength programming)
  • Wed 1/4: No 8:00AM, all other classes ON!
  • Thu 1/5: Resume normal schedule, but no C’ville Strength (please note the lower room is still open for lifting during evening class hours, and there will be strength programming)

C’ville Strength will resume as a coached session on Saturday, January 7!  If you plan to follow along with the programming during open gym hours, please refer to the blog HERE for up-to-date programming.

As always, be sure to check our online Scheduler for up-to-date schedule information or last minute changes. Thanks!

One Comment on “Friday Workout: Push Jerk, Clean and Jerk, Pull-up, Burpee

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