On the 7th Day of Christmas CrossFit CBD Gave To Me.......

Strength WoDs A & B:

A: 'EMOM' x 10 Minutes:

2 Clean & Jerks

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• 'EMOM' = Every Minute On the Minute.
• You choose your way of execution (power or squat clean. Push or split jerk).
• Build the load as you go (form withstanding)
• Reps do not need to be touch & go.
• Rest 2 mins before 'B'.

B: 'EMOM' x 8 Minutes:

1 Clean

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• Begin this EMOM at or slightly above your finishing weight from 'A'.
• Build the load as you go (form withstanding).
• Clean is a FULL SQUAT Clean 🙂
• Rest 5-6 minutes before hitting the next part.

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WoD: 'Grace"  

30 Clean & Jerks For Time

(62.5 / 42.5 kg)

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• A beautiful classic CrossFit workout. Its just you and the barbell. Get after it!
• 7 Minute time cap.
• Scale as needed.
• Compare to 15/12/15

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Post EMOM loads & 'Grace' time to Beyond The Whiteboard.