10-4 Good Buddy!
Firebird CrossFit – All Levels
Weightlifting
Squat Clean and Jerk (4 x 3 )
• The sets of 3 should not be touch and go, as we want athletes to drop the bar and reset at the bottom.
• We also do not want athletes to rush their lifts; tell them to wait a few seconds, gather themselves, and then grip the bar for the next rep.
• All movement should be calculated and deliberate, not rushed.
Squat Clean and Jerk (1 x 1 )
WOD
Metcon (Time)
Rx+/Rx
10 Squat Cleans (115/75 lb.) (95/65 lb.)
10 Push Jerks
10 Power Cleans
10 Clean and Jerks
Fitness
7 Squat Cleans
7 Push Jerks
7 Power Cleans
7 Clean and Jerks
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