Workout of the Day

Clean & Jerk for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep

Take about 10 mins to build up to heavy weight and then about 6 mins to hit the three 1-rep attempts. There are only three attempts because this is really just a strong build up for the met-con. You should hit a weight in these three that is heavier than what you will do in the met-con.

(What’s a met-con? It’s short for metabolic conditioning, also known as the “conditioning” in a Strength and Conditioning program, which CrossFit is. Think high heart rate, intervals. That’s a met-con).


Power Clean | Squat Clean | Clean | Push Jerk | Split Jerk

11 Power Cleans (135/95)
11 OTB Burpees
19 Deadlift (135/95)
18 Pull Ups

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Burpee | Deadlift | Power Clean | Pull-up (Kipping)