Fight or Flight? Why not both?

Iron Grip CrossFit – CrossFit

In this article, olympic weightlifting coach Jim Schmitz talks about the value of weightlifting for cardiovascular conditioning. Particularly the clean and jerk. He presents a terrific challenge as well. Are you up for it?
http://www.ironmind.com/articles/jim-schmitz-on-the-lifts/Clean-and-Jerk-for-Reps/

Warm-up

Warm-up (No Measure)

10 Sumo deadlift high pull

10 m Samson stretch

10 m Butt kickers

10 KB swings

10 Burpee broad jumps

10 m High knees

10 KB snatches (alternating)

10 m Spiderman crawl

10 m Jumping jacks

Skill

clean and jerk

Metcon

Metcon (Time)

For time:

11 Clean + jerk @ 95/65

200 meter run

11 Clean + jerk @ 95/65

50 Double unders

11 Clean + jerk @ 95/65

200 meter run

11 Clean + jerk @ 95/65

50 Double unders

11 Clean + jerk @ 95/65
Rx+ = 115/85

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