Strength/Skill

ON A 10:00 RUNNING CLOCK...

Build to "Heavier" Single Squat Clean and Jerk*


*Immediately before workout, build up quickly to 20-30% heavier than workout weight


Workout

"CALIFORNIA LOVE"

FOR TIME

30 Squat Clean & Jerk* 135/95

Capacity Work 

30 DB power clean and jerk* 


*Athletes must perform 5 burpees after every 5 reps of C&J. Workout ends with 5 burpees after the 30th rep.

Retest from April 10, 2019

HOMEWORK

CONDITIONING

FOR TIME

30 Up-Down Box Jump Overs (24/20)

30 Hand Release Push-ups

20 C2B Pull-ups

20 Slam Balls (30/20)

10 DB Manmakers (40/30)

10 Bar Muscle-Ups

STRENGTH/SKILL

1. FOR TIME

15-12-9

Deadlift (275/185)

Bar Facing Burpee

2. 3 SETS FOR QUALITY

60' HS WALK

60' Single DB OH Walking Lunge*

Accumulate 1:00 in L-Sit Hold

*30' R-arm / 30' L-arm

CrossFit Journal: The Performance-Based Lifestyle Resource