Categories
Clean Jerk Olympic Lifting Squat WOD

Front Squats, Accessory & Conditioning

CrossFit Class

Strength

Front Squats 10-8-6-4-2 – progressive weight across all sets

Strength Accessory

Bulgarian Split Squats – 2 x 10 reps each leg. Hold DBs or KBs to add weight

Conditioning

21-15-9 reps for time:

Toes to bar / Knee Raises
Overbox Jumps 20″
KB Swings 32/20k

Finisher

Pair up and play with your handstands

Olympic Weightlifting

Lifts

Clean and Jerk 2×3, 3×2, 3×1

Halting clean deadlift + finish 3×3

Back squat 5×5

Optional conditioning

300 double unders with 5 burpees EMOM except 1st minute

Core conditioning

75 abmat situps