Monday, December 21, 2015

Monday Clean & Jerks, plus "Grace" meets "Karen!"

Holiday Schedule Thursday: 8am Bootcamp, 9am CrossFit classes only. Friday: Closed. Strong Santa

Amplify Post-Holiday Party Join us Friday, January 15 for Amplify’s 5th annual Post Holiday Party! Post Holiday Party 2016

MONDAY Strength Clean [YouTube] Jerk [YouTube]

Every 90 Seconds for 6 Sets: 3-Position Clean + 1 Jerk (Push or Split)

* 3-Position Clean = Hi Hang, Hang, and Floor. All through a full squat.

Conditioning 3 Rounds For Time: • 10 Power Clean & Jerks (#135/95) • 50 Wall Ball Shots (#20/14)

Optional Additional Conditioning EMOM For 12 Minutes: • Odd Minutes: 15-20 Airdyne Calories • Even Minutes: 8-12 Handstand Push-ups

Clean Positions For Monday, we’ll go in reverse order of this video.