CrossFit On Track – CrossFit
Warm-up (No Measure)
3 hang power clean
3 front squat
3 push jerk
– build to a medium weight
Clean and Jerk (Heavy single)
Or 10 minutes to develop movement
Clean & Jerk Speed Ladder!
Ladder = 5 barbells of increasing weight.
Weight increments should be 20# for guys and 10# for girls
Step 1: put yourself in a crew of 2-4 to help setup ladders
Step 2: Build a ladder that “fits” everybody in your crew at LOW weights.
Step 3: Run the ladder for time with each person.
Step 4: Add weight to the ladder so that it includes 2 heavier bars (remove 2 lightest barbells).
Repeat steps 2-4 until nobody can finish the ladder in under 4 min.
Enter your heaviest completed ladder time and include your weights used in the comments.
HAVE FUN!!! If you want to restart multiple times – go for it!
Please leave barbells setup in an organized fashion for other classes.