21-15-9, clean and jerk, crossfit, kettlebell swings, rounds, training, wallballs, workouts -

Monday 3.2.20

Warm-up Prep (10-15 Minutes)

3 Rounds

10 Reps Each arm Overhead walking Kettlebell Lunge (light weight)

12 Medball Russian Twists each side

10 Wallballs (light)

5 Samson Stretch each side


Strength - Deadlifts

EMOM 1:30

7, 5, 3, 1, 1, 1, 1, 1, 1, 1

Increase weight each set to a heavy single


WOD (Workout of the Day) 

"The Jeffersons"  


Wallballs 20/14

Clean and Jerk 115/85

Kettlebell Swings 53/35 (Russian)

Incorporated Energy Systems in WOD:  Phosphagen


  • Our goal for this workout is to target 7-15 Minutes
  • This is a fast moving WOD, Wallballs and KB swings should be performed unbroken in every round, breaking up the C&J's to manageable sets that you can keep consistent with little rest.
  • Score is time to completion

*Scale accordingly if any exercise cannot be performed RX

Scaled Options - Lowered weight