Warm up-
Grab and empty bar.
Emom of Clean and Jerk Progressions, beginners drill technique, experienced athletes work to heavy 2 after warm up
Coach will explain all movement before you do them
2 Minutes complete 20 power position power clean
(go over hang position)
2 minutes to compete 20 hang position power cleans
(go over shin position)
2 minutes to compete 20 from the shin, power cleans
(go over jerk)
2 minutes to do 15 jerks
10 Minutes to build to a heavy double touch and go clean and jerk
Wod- you do not have to increase weight.. you can pick one heavy weight and stick with it if you want.
5-4-3-2-1 reps for time of
15-ft. rope climbs
Clean and jerks
Increase weight on the clean and jerk each round.
Men: 145-165-185-205-225 lb.
Women: 115-125-135-145-155 lb.
Scroll for scaling options.
Post time to comments.
Related:
• CrossFit WOD 180212 Tips With Rory McKernan
• The Rope Climb (Basket)
• Chad Vaughn, 315-lb. Clean and Jerk
Scaling
This workout, originally a CrossFit Games event, is intended to be performed quickly, with only 15 reps of each movement. Use a rope-climb substitution and barbell loads that allow you to sprint through.
Intermediate Option
For time:
5 clean and jerks
4 rope climbs, 15 ft.
4 clean and jerks
3 rope climbs, 15 ft.
3 clean and jerks
2 rope climbs, 15 ft.
2 clean and jerks
1 rope climb, 15 ft.
1 clean and jerk
Increase weight on the clean and jerk each round.
Men: 135-145-155-165-185 lb.
Women: 95-105-115-120-125 lb.
Beginner Option
5-4-3-2-1 reps for time of
Rope climbs, lying to standing
Clean and jerks
Increase weight on the clean and jerk each round.
Men: 65-75-95-105-115 lb.
Women: 35-45-55-65-75 lb.
