Crossfit Garage – CrossFit
Weightlifting
Jerk Complex Balance and Pause (1-1-1-1-1-1)
1 Jerk Balance + 2 Pause Jerks
Build up in weight each set.
Jerk Balance
https://youtu.be/XLGOJ9FZW3U
Pause Jerk
https://youtu.be/wIv9MonbjNI
Clean Complex Pull and Hang (1-1-1-1-1-1)
1 Clean Pull + 2 Hang Squat Cleans
1 Clean Pull + 2 Hang Squat Cleans = 1 Rep. repeat for 6 sets
Build up in weight across each set.
Youth Program Only
Young Tabata (4 Rounds for reps)
Reverse Tabata Rounds (10 seconds of work; 20 seconds of rest x 8)
– Ring Rows
– Push Ups
– Jumping Lunges
– Hurdle Hops
1 min rest between each
Score the LEAST amount of reps per movement