Back East CrossFit – CrossFit

Warm-up (No Measure)

Junkyard Dog Warm Up…

Grab a partner for this one and have some fun…

P1: L-Sit on the floor with arms extended to make the letter T.

P2: 10 Reps (1 Rep = 1 Jump over an arm, 1 jump over the legs, 1 jump over the other arm)

Barbell Clean Warm up

– Dip drive shrug

– Dip drive high pull

– Muscle Clean

– Front rack power lands

– Hang Power Clean

Clean and jerk prep!

Warm-up

Extended Warm-up

Warm-up (No Measure)

On a 10 minute clock build up to workout weight.

Workout

“THE CALI BEAR” (Weight)

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (225/155)

*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.