10-4 Good Buddy!

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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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 )


Metcon (Time)


10 Squat Cleans (115/75 lb.) (95/65 lb.)

10 Push Jerks

10 Power Cleans

10 Clean and Jerks


7 Squat Cleans

7 Push Jerks

7 Power Cleans

7 Clean and Jerks

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