Dave and Stephen
CrossFit is simple, all you need to be able to do is everything. Every limb, every joint and every muscle is going to get tested? Simple. Right? Well maybe not, however there are two very simple concepts that are a essential to our training. 1. Range of motion before strength. We are need pain free, complete articulation of the joints before we can build in muscle. 2. Consistency before intensity. Solid mechanics repeated over time will allow proper development in efficient movement allowing for increase power output.
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.
Use as many sets each minute as needed.