New classes starting Nov 2nd! Sign up today!
M/T/W- 5:00pm & 6:00pm
TH- 6:00pm
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Power Clean and Jerk
Build to a Heavy Single
WOD
15-12-9:
Burpee Box Jumps 20/24
Power Clean and Jerks 95/135M-75/105
GENERAL WARM-UP
1 Minute Each
Down Dog Video
Box Step-ups
Active Spidermans
Lateral Box Step-Overs
3 Sprawls + 6 Air Squats (AMRAP For Quality)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Forearm Stretch on Box: 30 Seconds
Pigeon Pose on Box: 1 Minute Each Side
AFTER PARTY
Alternating On the Minute x 12 (4 Rounds):
Minute 1: 30 Seconds Jumping Lunges
Minute 2: 50 Double Unders
Minute 3: 50′ Single Dumbbell Overhead Lunge
Minute 4: Plank DB Slide
WORKOUT VARIATIONS
HOME GYM
For Time:
30 Single Dumbbell Clean and Jerks 35/50 M25/40
15 Dumbbell Facing Burpees
20 Single Dumbbell Clean and Jerks
10 Dumbbell Facing Burpees
10 Single Dumbbell Clean and Jerks
5 Dumbbell Facing Burpees
MODIFICATIONS
BURPEE BOX JUMPS
- 2x Burpees
- Burpee Broad Jumps
POWER CLEAN AND JERKS
- Equal Rep Double Dumbbell Power Clean and Jerks
- 2x Single Dumbbell Power Clean and Jerks
- 3x Odd Object Power Clean and Jerks
- 3x Slamballs
Check out our outdoor and Zoom class schedule!
MONDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
TUESDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
WEDNESDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
THURSDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
FRIDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
SATURDAY
CONCRETE JUNGLE GYM- 8 & 9AM
Register for Concrete Jungle Gym-: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219783&k_class_tab=24782
Log in for ZOOM- Meeting Password- 214698 https://zoom.us