9/30/21

Deep River Fit – CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

14 Bear to bridge

then..

3 rounds of:

4 Muscle Clean

4 FS

4 Press

B: Clean DL (4 sets )

4 sets of:

Clean DL (pause)

+

5 sec descent x 4-5 @ 70-75% of C&J
rest 1:00

C: Jerk Practice (4 sets )

4 sets

Tall Jerk x 4

-pause in dip

-pause in extended position with bar at forehead

-Jerk!

-2 sec pause in receiving position

(add small amount of weight)
rest 1:00

D: Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

10 S2OH (135/95)

40 yard Box Push (45lb/25lb plate)

Alt full rounds w/ partner

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