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Clean and Jerks and Cindy for 7/17/2017

The CrossFit Fundamentals Program for August 2017 will actually start on Monday, July 31st.  Make sure you tell your friends and family who are interested in starting CrossFit.

Today’s WOD combines a higher weight clean and jerk with a classic CrossFit body weight WOD “CINDY.”  The first 10 reps of the Clean and Jerks should be done in sets of 3-5 and the 10 rounds of Cindy should keep moving with minimal rest.  The second 10 reps of Clean and Jerks should be hard, but you should have enough in the tank to push through them.

Industrial Athletics WOD for 7/17/2017:

Core:
Plank Plate Pass

MetCon:
For Time:
10 Clean and Jerk (155/105)
10 Rounds of Cindy
10 Clean and Jerk

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  • Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    10 Clean and Jerk (135/95)
    10 Rounds of Cindy (3, 6, 9)
    10 Clean and Jerk

    Brass:
    For Time:
    7 Clean and Jerk (115-95/75-65)
    7 Rounds of Cindy (3, 6, 9) (May use bands and/or box)
    7 Clean and Jerk

    Bronze:
    For Time:
    7 Clean and Jerk (75/55)
    7 Rounds of Cindy (3, 6, 9) (Ring Rows and may use box)
    7 Clean and Jerk