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