Friday 12/17/10

Phil:

Power Snatch
Heavy Single


Clean and Jerk
75% x 1 x 5


5 rounds for time of:
7 Grappler's Clean and Jerks, 115#/80#
7 Box Jumps, 24"/18"
7 KTE
(Courtesy of CrossFit KC)

The instructions for a grappler's clean and jerk (from Coach Rut at CrossFit KC):
1. Load a barbell.
2. Grip in your normal clean grip.
3. Start on your knees in a kneeling position.
4. Without losing your grip, hop to your feet.
5. Execute your clean & jerk.
6. Return the load to the deck with a flat back.
7. This is one repetition.