Blackbird CrossFit – WOD

Skill Work

Coach lead Clean and Jerk skill work and warm-up

Clean and Jerk Ladder (Weight)

Barbells will be set with the lightest weight starting at 15# and the heaviest weight ending at 225+#. All barbells will increase by 10#. Athletes will have 1 minute to complete a clean and jerk. If the attempt is successful athletes move to the next weight where they will have 1 minute to complete the next rep. This will continue until an athlete fails to complete a clean in the 1 minute allowed. Last successful clean weight is recorded.

Warm-up 8 (No Measure)

400M Row / Run / Jump Rope 2Min

High Kicks

Heel Kicks

Tip Toes


PVC Pass Throughs