PFC CrossFit – CrossFit

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

Same as Rx’d

General Warm-up (No Measure)

1 set:

10 arm swings (across)

10 arm swings (overhead)

10 unweighted good mornings

10 alternating lunge + twists

10 push-ups

10 RDLs

10 bent-over rows

10 hang muscle cleans

10 shoulder presses

– Use an empty barbell for the last 4 exercises

Stretching (No Measure)

3 sets:

20 banded pull-aparts

:30 wrist extension stretch/arm

– AT-HOME – (3 Rounds for reps)

For reps:

Set 1:

Max-rep unbroken DB squat clean and push jerks

– Use a laod that allows for 15-20 reps.

Set 2:

Perform 3-5 fewer reps than the number completed in set 1

Set 3:

Perform 3-5 fewer reps than the number completed in set 2

— Rest 2:00-3:00 between sets.

— Perform no fewer than 10 reps on the 3rd set.