South Park, Potrero Hill – CrossFit

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
– RX –

For time:

30 clean and jerks (95/135 lb)

– INTERMEDIATE –

For time:

30 clean and jerks (65/95 lb)

– BEGINNER –

For time:

30 clean and jerks (45/65 lb)

– MASTERS 55+ –

For time:

30 clean and jerks (65/95 lb)

Skill Work (Checkmark)

Pre-workout strength

Every 1:30 for 6 sets:

Sets 1 and 2: 3 power clean and jerks

Sets 3 and 4: 2 power clean and jerks

Sets 5 and 6: 1 power clean and jerk

– Build to loads above the intended workout weight for the day.

Stretching (Checkmark)

1 set:

1:00 foam roll upper back

1:00 foam roll calf/side

Week Preview

Wed- Single leg squats/ Step-ups/ cals on a machine

Thurs- Deadlifts/ Farmer carry

Fri- DB Thrusters/ Knees to elbows/ Double unders

Sat- Carry + bike

Sun- Push Press (heavy)

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