Warm-up
Clean and Jerk Warm-up |
2 rounds |
10 KB swings |
5 KB strict press (each arm) |
2 rounds, increasing weight |
3 Muscle cleans |
3 tall cleans |
3 squat cleans |
2 rounds |
6 barbell strict press |
5 barbell push press |
4 barbell push jerk |
2 rounds |
5 tall jerk |
4 jerk balance |
3 split jerk |
Conditioning
5 total rounds (30min total) |
from 0:00-2:00 |
6-9 power clean and jerks (135/95, 115/75) |
from 2:00-4:00 |
90 sec hard row for cal (score this) |
from 4:00-6:00 |
max reps unbroken strict pull-ups |
MONDAY: 4:00 AM – 10:00 PM
TUESDAY: 4:00 AM – 10:00 PM
WEDNESDAY: 4:00 AM – 10:00PM
THURSDAY: 4:00 AM – 10:00 PM
FRIDAY: 4:00AM – 9:00 PM
SATURDAY: 6:00 AM – 8:00PM
SUNDAY: 6:00 AM – 8:00 PM
ADDRESS:
9550 East Golf Links Rd.
Tucson AZ 85730
TELEPHONE:
(520) 290-8000
EMAIL:
info@crossfiteasttucson.com
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