Quit Jerking Around

Firebird CrossFit – All Levels

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Weightlifting

Squat Clean and Jerk (1 x 3 )

Power Clean and Jerk (1 x 3 )

Power Clean and Jerk

WOD – FBCF

Metcon (AMRAP – Rounds and Reps)

Rx+

Part 1:

Find a heavy 3 rep Squat Clean and Jerk

Part 2:

2 Hang Squat Clean

2 Jerk

2 Squat Clean and Jerk

AMRAP 9min

* Use 90% of their 3rep clean and jerk

Rx

Part 1:

Find a heavy 3 rep Power Clean and Jerk

Part 2:

2 Hang Power Clean

2 Jerk

2 Power Clean and Jerk

AMRAP 9min

* Use 85% of their 3rep clean and jerk

Fitness

Part 1:

Find a heavy 3 rep Power Clean and Jerk

Part 2:

2 Hang Power Clean

2 Jerk

2 Power Clean and Jerk

AMRAP 9min