30 Sept 13
CrossFit Benchmark WOD:
- Clean & Jerk X 30 @ 135#/95#
Scale the weight on Grace as needed. Maintain quality form, even with this high rep/high intensity workout. Don’t look like one of those people that ends up on YouTube looking all a fool and form like a train wreck.
Couple key points to remember:
- Failure to lock out the weight overhead is a no rep
- Dropping the bar from overhead standing all the way up (legs not fully extended) is a no rep
- You do not have to do a full Squat Clean
- You can do a Push Jerk or Split Jerk, your choice
- This WOD is 100% full intensity. Nothing less will do, so put it all out there and hold nothing back. Got it?
3 rounds of:
- Hollow Rock X :30
- Flutter Kick X 20 each leg
- Superman/Superwoman hold X :30
- Cobra Stretch X 5 deep, slow breaths