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176-20

23
Jun

176-20

NorthJax Crossfit – Group Training

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2 position Clean and Jerk (1 Complex every 2 minutes x 5 rounds)

1 hang + 1 ground + jerk
Work on technique while increasing loading through the 5 rounds, technique is more important than loading.

Hook and Ladder (3 Rounds for time)

“Hook and Ladder”

[On the 0:00]

1 Round:

30 Lateral Barbell Burpees

30 Power Clean and Jerks (95/65)

[On the 5:00]

2 Rounds:

30 Lateral Barbell Burpees

15 Power Clean and Jerks (95/65)

[On the 10:00]

3 Rounds:

30 Lateral Barbell Burpees

10 Power Clean and Jerks (95/65)
To ensure you have enough rest built in, each piece should take less than 4 minutes to complete

This gives you at least 1 minute of rest before beginning the next iteration

Record your time for each interval, as your final score is the sum total of these 3 efforts