1. Jerk and Clean – 7 x 1
*Take the bar from the rack and perform one jerk (power or split), drop the weight to the floor, and power clean the weight. Try to start your clean within 5 seconds after dropping your bar.
2. Front Squat – 9 x 1
Every 30 seconds for 4 minutes perform one heavy Front Squat. Weight should be at or above 85% of 1 Rep Max. This will be 9 total reps.
3. 5 minutes of Turkish Get-Ups
Alternate arms each rep.
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On January 21st, CrossFit West Houston turned ten years old. Ten years in business is a pretty big milestone. Big milestones offer a time to reflect on the good, the bad and the ugly. Certainly, there has been all those things in the last decade, but from all of that there were lessons. The last […]
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