Strength:
(Full) Clean and (Split) Jerk – 1RM
20 minute time limit (get in at least 6 sets. Use rep scheme of 5,3,2,1,1,1..if need be 1 additional 1 rep)
Courtesy of www.crossfitathletelab.com
Remember,
For the FULL SQUAT CLEAN…
-First pull (off the floor) is the speed of a deadlift
-2nd pull, when you make contact with mid-thigh (contact point), EXPLOSIVELY open the hips, keep arms straight
-After shrug, pull your body under the bar (FAST!). Hit the bottom of the front squat as quick as you can!
-Turn the elbows over QUICK! And get the elbows HIGH!
-DRIVE KNEES OUT when you stand up in the front squat
For the Jerk, we will use split jerk. Funny how we worked that technique on Friday, hmmmmm?
-Get set, take in a BIG breath, this will help keep your chest high
-Dip, Drive, Press, and drop into split
-To ensure a solid landing, get your head through, weight right over scapulas (shoulder blades)
-Stand up all the way before putting the weight down
WOD:
3rounds
25 pushups
25 Squats
15 wallballs
250m row
Cash Out:
Couch stretch
Pec band stretch (throw band over bar on cage or top of rack like doing shoulder stretch, extend arm all the way, turn body so you feel the stretch on the pec)
2 min each side, each stretch
CrossFit Team Offutt Tactical Fitness 