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063-20

2
Mar

063-20

NorthJax Crossfit – CrossFit

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3 position clean + 3 push jerks (Ascend in weight each complex)

On the 2:00 x 5 Sets:

3-Position Power Clean

3 Push Jerks
3 position power clean =

1 from high hang (thighs)

1 from hang (knees)

1 Full ( From Floor)

directly into 3 push jerks

Bottom Line (AMRAP – Reps)

Ascending Ladder for 7 Minutes:

3 Clean and Jerks (135/95), 3 Toes to Bar

6 Clean and Jerks (135/95), 6 Toes to Bar

9 Clean and Jerks (135/95), 9 Toes to Bar



Add (3) Reps to Each Movement Until Time Cap
Your score it total reps completed at the end of the workout

Reference the below number for scoring:

Finish 3’s: 6 Reps

Finish 6’s: 18 Reps

Finish 9’s: 36 Reps

Finish 12’s: 60 Reps

Finish 15’s: 90 Reps

Finish 18’s: 126 Reps

Finish 21’s: 168 Reps

Finish 24’s: 216 Reps