“Bijou”

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