Blackbird CrossFit – CrossFit

Strength

“THE CALI BEAR” (Weight)

Every :30 for 20 Minutes

1 Power Clean & Jerk

Rx+ 225#/155#

Rx 155#/105#

*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.
When entering your scores today, if you performed 1 Power Clean and Jerk every :30 for 20 minutes then you’ve done the workout as Rx so be sure to click that in Wodify. The weights listed today are simply guidelines. Find a challenging but automatic heavy single.

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

Junkyard Dog Warm Up…

BARBELL WARM-UP

5 Down and Finish

5 Elbows High and Outside

5 Muscle Clean

5 Hang Power Clean

5 Power Cleans

5 Jump and Land with hands on shoulders

5 Jump, punch and land

5 Push Jerks

WITH A LIGHT LOAD PERFORMED COACH LED

3 Power Cleans w/ :01 Pause in the catch

3 Power Cleans w/ :01 Pause in the catch + Push Press

3 Power Cleans w/ :01 Pause + Push Jerk

Extended Warm-up

Warm-up (No Measure)

10 MINUTES

5 minutes to:

Build Load & Refine Technique for Workout

**Continue to build and test weight after the first 5 minutes by doing the following.

EMOM 5

1 Clean and Jerk

Rest :15

1 Clean and Jerk

rest and build weight for the next minute

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Lax ball upper back

2:00 Foam Roll Hamstrings