Turkey Minus
Firebird CrossFit – All Levels
Weightlifting
Squat Clean and Split Jerk (1 x 3 )
5 Working sets to get to a heavy three.
Do not need to be touch and go
WOD – FBCF
Metcon (Time)
Rx+
15 Squat Cleans (115/75 lb.)
15 Push Jerks
15 Power Cleans
15 Clean & Jerks
Rx
15 Squat Cleans (95/65 lb.)
15 Push Jerks
15 Power Cleans
15 Clean & Jerks
Fitness
15 Squat Cleans
15 Push Jerks
15 Power Cleans
15 Clean & Jerks
WOD – Home Gym
Metcon (Weight)
5 DB Squat Cleans
5 DB Jerks
5 DB Squat Clean & Jerks
Rest
5-7 sets
* Use heaviest DBs possible
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