CrossFit Wynwood – CrossFit

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Skill

“Single Arm Dumbbell Hang Clean & Jerk”

For 6:00, review the SA DB Hang Clean & Jerk

In 6:00, find a challenging single rep on each arm

> Begin with non-dominant arm

> The “Jerk” can be any form of a Shoulder to Overhead Press

_ _ _ _

Metcon (No Measure)

EMOM x 30:00

Min 1 – 0:45 Row (Stroke Rate >26)

Min 2 – 10 Toes to Bar

Min 3 – 0:45 Elevated Reverse Lunges

Min 4 – 5/5 DB Hang Clean & Jerk (50/35) | (35/20)

Min 5 – 0:45 Plank
> Goal for Min 1: Row with a stroke rate (s/m) of 26 or greater for 0:45 each time

> Choose any weight that is moderate and can allow for quality movement

> On Min 2, add +1 rep each round of T2B

> On Min 3, for Lunges, stand on a single 45# plate or more

> On Min 4, perform 5 DB HC&J on one arm and then switch.