“180721”

CrossFit Main Site Daily WOD

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  • 10 Rounds in 30 minutes
  • 1 minute of:
  • 25 squats
  • Max reps of clean and jerks
  • Rest 2 minutes between rounds
  • Men: 155 lb.
  • Women: 105 lb.

Record number of clean and jerks completed each round to comments.

Scaling
Each round in this workout is a sprint. Reduce the number of squats to allow 20-30 seconds to perform clean and jerks. The load on the clean and jerk should be as heavy as you can handle without hesitating before each lift. Pick a load that is challenging but still allows you to hang on and perform back-to-back reps quickly.

Intermediate Option
10 1-minute rounds of:
20 squats
Max reps of clean and jerks

Rest 2 minutes between rounds.

Men: 135 lb.
Women: 95 lb.

Beginner Option
10 1-minute rounds of:
10 squats
Max reps of clean and jerks

Rest 2 minutes between rounds.

Men: 95 lb.
Women: 65 lb.

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Movements : Air Squat, Clean, Jerk
Equipment : Barbell
Tags : EMOM, Interval