Clean, Jerk, Climb

Apr 22, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

EMOM

(1) 200m Run

(2) Inchworms

(3) 0:30 GHD Hip Extensions

(4) Air Squats

(5) 15 Banded Ext. Rotations w/ Press

(6) PVC Passes

(7) Handstand Progressions

TOGETHER:

Empty Barbell Drills

Strength

Clean and Jerk (1 Every 1:30 x 10)

2 Full squat cleans + 1 push jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP of:

4 Squat Cleans

3 Push Jerks

2 Rope Climbs (15 ft.)

—5 minute rest—

5 min AMRAP of (pick up where you left off):

4 Squat Cleans

3 Push Jerks

2 Rope Climbs (15 ft.)

(Rx: 135/95, Rx+: 185/125)
Scale For rope climbs is 2 Hitches per Rope Climb or 2 Rope pulls to standing from the floor per Rope Climb