CrossFit Firebase Orlando

Clean & Jerk

Wendler Shoulder or Bench Press.  Wk 4 Deload
Warm Up
5 Reps @ 40%
5 Reps @ 50%
3 Reps @ 60%
Work Set
5 Reps @ 60%
5 Reps @ 65%
5 Reps @ 70%

WOD
Clean and Jerk  1 – 1 – 1 – 1 – 1 ….etc.
Work up to your 1 Rep Max

Pull Ups 3 X Max Effort

Interested in learning more about CrossFit Firebase, Orlando's premier CrossFit affiliate gym. Contact Us to find out more.