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Components
Clean and Jerk
"THE CALI BEAR"
Settings
Location
(All)
CrossFit Chilliwack
Program
Date
Workout
Monday - CrossFit Chilliwack
Class
(All)
CrossFit: 5:30 AM
CrossFit: 8:30 AM
CrossFit: 12:00 PM
CrossFit: 4:00 PM
CrossFit: 5:15 PM
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
2 (1/1)
Workout
Monday
Warm-up
4 ROUNDS
(:15 each)
-- Jumping Jacks
-- Groiners*
-- Alt. V-Ups**
-- Air Squats***
*Rounds 3 and 4 switch to Jumping Groiners
**Option to alternate between Alt. Supermans each Round
***Rounds 3 and 4 switch to Jumping Squats
Strength
Clean and Jerk (2-Rep Heavy )
Clean and Jerk
ON A 15:00 RUNNING CLOCK...
Build to a Heavy 2-Rep Power Clean and Jerk
(Score is Weight)
Workout
"THE CALI BEAR" (Weight)
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)|(155/105)
*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, October 11, 2021
Male Clients
1
Kyle
Klassen
CrossFit: 8:30 AM
1 x 2 @ 145 lbs
Female Clients
1
Kaelin
Beach
CrossFit: 8:30 AM
1 x 2 @ 85 lbs
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