21.10.02
IRIDIUM CrossFit – CrossFit
Finish the workout between 7:00-15:00
Moderate to heavy loading.
Perform singles for most of the repetitions.
Warm-up
Weightlifting
PUSH JERK PROGRESSION | 8:00
Progression // Focus: Bar or PVC
1) Jump and Land // just foot word drill
2) Jump and Land + bar in front rack
3) Jump, Punch, then Land
4) Push Jerk
Weightlifting
CLEAN & JERK PROGRESSION | 10:00
Clean & Jerk: Progression // Focus with a barbell
1) Hang Muscle Clean
2) Muscle Clean
3) Push Press
4) Push Jerk
5) Hang Power Clean + Push Jerk
6) Power Clean + Push Jerk
Metcon (5 Rounds for weight)
EMOM 5 minutes
2 Clean & Jerk
• Add weight in each minute
Metcon (Time)
Rx+
Heavy Grace
30 Clean & Jerks
(Choose a heavy to moderate load)
Intermediate and Beginner
choose a load that you can do for 30 reps.
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Cool Down
Accumulate With a Partner
100 Bar-Facing Burpees
– Resting partner holds a plank