C&J/WB/Shoulder to Overhead

Thursday

Caffeinated CrossFit Gym, Smyrna, Georgia

 Toes To Bar

Toes To Bar

Every 90 seconds:

2x3 High Hang Squat Clean and Jerk (pockets)

2x3 Low Hang Squat Clean and Jerk (below knee)

2x2 Squat Clean and Jerk

3x3 Clean Grip High Pulls from Floor (Pull up to ribcage)

(toggle between weights for first 3 movements, add weight for last movement)

~14 min for lifting on running clock

0:00 – 5:00 – 50 Wall Balls (20/14), Max Jerks (135/95)
5:00 – 7:00 – Rest
7:00 – 11:00 – 30 Wall Balls (20/14), Max Push Press (115/80)
11:00 – 13:00 – Rest
13:00 – 16:00 – 20 Wall Balls (20/14),  Max Strict Press (95/65)
**If your legs are dead, you can sub cal row for wall balls.