3’s, 2’s, 1’s… Goes!

Iron Grip CrossFit – CrossFit

You can’t sneak past a clean and jerk. You have to go through it. And to go through it, you have to work for it. Simple. Clean and jerks are hard. But we thrive on that.
https://www.youtube.com/watch?v=4YJ_L7jqgoA
https://www.youtube.com/watch?v=uFQ9OrIxnNc

Warm-up

Warm-up (No Measure)

Clean and jerk

10 reps w/ barbell

7

5

3

1 @ 70% 1RM

Weightlifting

3-2-1-3-2-1-3-2-1 Clean and Jerk.

Unbroken set of 3, followed by a heavier unbroken set of 2, followed by a heavy single. Repeated 3 times.

Increase the weight for each respective set of 3’s and 2’s and 1’s respectively.

Clean and Jerk (3-3-3)

Clean and Jerk (2-2-2)

Clean and Jerk (1-1-1)

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