clean and jerk

Tuesday 4/17

CrossFit: Skill: Clean and jerk warmup A. High hang + strict press B. Above knee + push press C. Floor + push jerk D. EMOM x 10 min: Clean and Jerk :30 max reps, :30 rest QuickFit: AMRAP 12 min: 15 wall ball shots 10 alternating single-arm DB snatches 10 situps

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Monday 4/9

CrossFit: A. Skill: Clean and Jerk Skill Work B. AMRAP 10 min: 3/6 – 6/12 – 9/18 – 12/24- 15/30… Clean and Jerk/ situp Longevity: A. Skill: Medicine ball clean skill B. 10 min clock: 1 medball clean / :10 plank hold 2 medball clean / :20 plank hold 3 medball clean / :30 plank

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Friday 2/9

CrossFit: ‘13.4’ AMRAP 7 min: Ascending ladder of CJ/TTB by 3… 3 clean and jerks, 3 toes-bar 6 clean and jerk, 6 toes-bar 9 clean and jerk, 6 toes-bar… Longevity: AMRAP 7 min: 3 ball slams, 3 situps 6 ball slams, 6 situps 9 ball slams, 6 situps… QuickFit: 21-15-9 reps for time: Alt. DB

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Friday

CF: 5 rounds for time of: clean and jerks, 4 reps (225/155#) 6 bar muscle-ups 40-ft. handstand walk Level 3: CJ 225/155 ~70% 1rm Level 2: CJ 165-185/115-135 Level 1: CJ 75-115/35-75 Level 3: BMU unassisted Level 2: BMU assisted/jumping Level 1: Chin over bar pullup- unassisted/assisted Level 3: handstand walk Level 2: handstand hold-hand releases

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Wednesday

CF: Clean and jerk 3-3-3-3-3 reps Level 3: Build to the heaviest triple (not tng) clean and jerk for the day. Begin around ~40% of 1rm and build by ~10% jumps going by feel and positioning. Level 2: After warmups build to around ~60-70% of 1rm and stay at that weight across all 5 sets.

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Monday

13.4: AMRAP 7 min: 3 clean and jerk 3 toes-bar 6 clean and jerk 6 toes-bar 9 clean and jerk 9 toes-bar …continuing adding 3 reps each movement, each round until 7 min. Rx: CJ: 135/95 & TTB Scaled: CJ: 95/65 & hanging knee raise

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Monday

Test Day 1: 13.4: AMRAP 7 min: 3 clean and jerk 3 toes-bar 6 clean and jerk 6 toes-bar 9 clean and jerk 9 toes-bar …continuing adding 3 reps each movement, each round until 7 min. Rx: CJ: 135/95 & TTB Scaled: CJ: 95/65 & hanging knee raise

Monday Read More »

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