Friday WOD

CrossFit 201 – CrossFit

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Hip and Shoulder mobility

2 Rounds

1 minute machine

5 Hurdle Jumps (or broad jumps)

10 Situps (ghd optional)

15 Hip extensions (supermans)

Clean and Jerk Technique Barbell Warmup

Metcon (Weight)

Clean and Jerk

20 min. EMOM:

2 Reps EMOM x 10min.

1 Rep EMOM x 10min.
*Prefer Power Cleans on the first 10min. and then squat cleans on the last 10min.

*Climb as needed to hit something heavy. Touch and go or singles are fine.

*Start at 50-55% range and take your time warming up. Really focus on GOOD QUALITY reps. Be FAST and efficient.

Metcon (AMRAP – Rounds and Reps)

12 minute running clock…

1000 meters Row “buy in”


Max Rounds of this in remaining time:

21 American KB Swings 53/35

12 Handstand Push-Ups

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