CrossFit – Tue, Jan 27

American Fit Co Northwest – CrossFit

Clean and Jerk

Every 1:00 (8:00)

1 Clean and Jerk @ RPE 7

Record weight used in the workout here.

TRIPLE HEADER (Checkmark)

Every 1:00 (10:00)

200/175m Row

-rest 2:00-

Every 1:00 (8:00)

1 Clean and Jerk @ RPE 7

-rest 2:00-

Every 1:00 (10:00)

10 Bar Facing Burpees

(Scored by completion. Record barbell weight separately.)
Row EMOM: Maintain a challenging but sustainable pace; distance should be completed in ~40–45 seconds. Scale meters if athletes cannot finish with consistency.

Clean & Jerk EMOM: Performed as a Squat Clean and Jerk . Barbell should be ~65–70% of 1RM to stay within RPE 7. Athletes must be able to hit each lift cleanly without rushing or losing positions. Scale to Power Clean and Jerk if needed.

Burpee EMOM: Maintain a challenging but sustainable pace; distance should be completed in ~40–45 seconds. Adjust reps (6-8) or switch to step-back burpees to maintain quality and prevent redlining too early.