Begin with: Clean, build up to a heavy single in 20 min
WOD: "Continuous Clean and Jerks"
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute, continuing as long as you are able. Use as many sets each minute as needed. Substitutions: 95#, 65#, 45#, or Medicine Ball Clean and Jerk.
Note: Aim to finish 7 rounds minimum. Talk to your coach to help you scale appropriately.
Back to Basics: For the entire month of July we are going to use the standard good old CrossFit warm-up as much as possible.
NYC Endurance Running Basics Program: there are only 3 spots left for this program. Send an email to firstname.lastname@example.org to register.