* This Saturday 1/2 ‘Murph’! Bring a weight vest if you have it!
Clean and jerk Complex warm up:
5 min EMOM, building in weight each round
1x clean pull from the floor
1x hang power clean
1x hang squat clean
2 x jerk
30 clean and Jerks (135/95)
*“Grace” is one of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 7 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically.
odd: plank med ball circles
even: hanging knee raises