C&J Complex | WOD 7/12/19

Crossfit Charlottesville – CrossFit

View Public Whiteboard

C&J Complex (1 set EMOM for 10 minutes)

Hang Power Clean + Front Squat + Split Jerk
Build per set to something challenging while maintaining proper positions.

Metcon (Time)

For Time:

250m Row

9 Push Jerks 185/125

9 Muscle-Ups

500m Row

6 Push Jerks

6 Muscle-Ups

750m Row

3 Push Jerks

3 Muscle-Ups

OR

250m Row

9 Push Jerks

9 Chest-to-Bar Pull-Ups

9 Burpees

500m Row

6 Push Jerks

6 Chest-to-Bar Pull-Ups

6 Burpees

750m Row

3 Push Jerks

3 Chest-to-Bar Pull-Ups

3 Burpees

The barbell load should be heavy for you, 2-3 sets on the 9s and 6s is okay. Sub Chin-over-Bar or Jumping Chest-to-Bar Pull-Ups as needed.

Leave a Reply

search previous next tag category expand menu location phone mail time cart zoom edit close