CrossFit Kennett Square – CrossFit
Bijou (Time)
For Time
30-50-70 Double Unders
10-18-26 Alternating Dumbbell Clean and Jerks (50/35)
Substitutions
Double Unders: Hip Taps
Dumbbell Clean and Jerk: Barbell (95/65), Kettlebell, Odd Object Ground to Overhead
Delta
Weightlifting
Power Clean + Push Jerk
Every minute for 6 minutes
3 (connected) reps at 60%
*If you don’t have the loading, increase to 4 or 5 reps (particularly with dumbbells or odd object, work on SPEED with technique here, too…really work the heart rate)
Warm-up
1)
1:00 Cardio
10 Good Mornings
10 Spread Eagle
2)
:45 Cardio
10 Samson Lunges
10 Dislocates
3)
:30 Cardio
20 Alligator Claps
20 Swimmer’s Hugs
4)
10 DB Deadlift
20 Hip Taps
8 High Pulls
20 High-Jump Singles
6 Press (ea)
20 Double Unders
6 Alternating Clean and Jerks (focus on catch w/ high elbow, right into drop and punch)
5)
2x
10 Double Unders
4 Alternating C&J
Cool-Down
:30 Calf (ea)
:30 Child’s Pose