April 15th, 2019

A Good time was had by all at our CFK Spring Social on Friday night. The sun even came out which allowed for the  bay door to be open for a while 🙂 The food was delicious;thanks to everyone who contributed. A Big  Thank-You to Jesse Parent for entertaining us with his amazing music with such short notice and to James from TWB Brewery for his generous donation of locally made brew specially made for CFK!!!

Today’s WOD

EMOM 10, Ascending

Clean and Power Jerk, Ascending

+

15 burpees, jumping over the barbell

5 clean and jerks 225/155

12 burpees, jumping over the barbell

4 clean and jerks

9 burpees, jumping over the barbell

3 clean and jerks

 

Today builds off what we have been working on and combines the clean with the jerk. There is a ton of time to practice before starting the met-con, which should be heavy but not impossible. This is a workout from CrossFit.com. Check it out and see some scores from around the world.

 

Score: Time to Complete Intensity

 

Scaling for Intensity

  • Burpees over Bar  → Bodybuilders over Bar

Clean and Jerk  → Reduce Weight  → Increase Reps for newer athletes  → Scale to Hang Power Clean and/or Push Press

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