Clean and Jerk
Warm Up
General
60sec Row/Bike/Run/Ski @ easy
30sec Banded good mornings
45sec Row/Bike/Run/Ski @ Moderate
30sec Banded T pull aparts
30sec Row/Bike/Run/Ski @ Hard
Mobility
Front rack bent elbow stretch
-into-
BB Drills
Strength
Clean & Jerk
1RM
Score: Weight
Scaling Options
Beginner
Every 2 min for 14 min
2 Clean and Jerk @ Ascending
Workout
5 rounds for time
15 OHS 40/30 KG
70 DU
TC: 12 min
Score: Time
Scaling Options
Fit
5 rounds
15 OHS @ Light
50 Single Unders
SC
5 rounds
15 OHS @ 30/20 KG
50 DU
Accessory
3 rounds
20 Banded Good morning
30sec/elbow Side panks
All Workouts are on Wodify Workout CrossFit Sunshine Coast has moved over to Wodify Affiliate Management System. All Workout are now published …
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