Jeremy coaching Nadia:
Strength WOD:
12 Minutes find your 1RM Clean and Jerk
*Squat or Power Clean, Push or Split Jerk
Then Complete:
“2 MInute Defense – Team”
Teams of 2 alternate rounds and complete 10 rounds each for time:
1 Power Clean (135#/95#)
3 Hang Squat Clean
2 Push Jerks
100 Ft. Sprint
or
“2 MInute Defense – Solo”
Complete 5 rounds for time, Rest 2 Minutes, Complete 5 rounds:
1 Power Clean (135#/95#)
3 Hang Squat Clean
2 Push Jerks
200 Ft. Sprint
Score total time (including rest)
Results
Nick from Cascade CF dropped in for “2 Minute Defense”:
Huge PR’s today! Laura got her first pull-up! (2 actually) She has been progressing for a year to this point and it was hard fought and well earned. Lots of people PR’d their clean and/or jerk. Jeremy D. joined the big boy club with a 405# deadlift PR!
We are stoked to be listed as a Whole9 Nutrition Partner!
10 Tips for Success for the CrossFit Newbie
Michelle giving some pre-WOD instruction on the clean:
