Power Clean + Push Jerk | WOD 3/24/20

Crossfit Charlottesville – CrossFit

Power Clean + Push Jerk (1 PC + 3 PJ Every 2 minutes for 6 sets)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 minutes:

6 Handstand Push-ups

6 Power Cleans, 135/95

6 Jerks 135/95

Row 10/8 Calories

Home Warm-up

5 minutes general aerobic movment

+

3 sets:

6 Cossack Squat, each side

rest 10 sec

20 second Side Plank, each side

rest 10 sec

20 seconds Downward Facing Dog + Calf March

rest 30 sec

At Home WOD

AMRAP in 15 minutes:

50 Double Unders

400m Run

30 Walking Lunges

Aim to keep a sustainable pace throughout the 15 minute piece here.

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