Clean & Jerk - Grace

Friday, April 26, 2019

CrossFit Golden - Greg/Janet

1200 - 3 of us

Warm Up

10 minute amrap

10 air squat
10 pass through
10 strict press
10 front squat
10 clean Sotts press
1 min front rack mobility

then with barbell

3 clean deadlift
3 high hang high pull
3 hang power clean
2 power clean and front squat
5 barbell Sotts press

then footwork

10 split jumps no barbell
5 split stance presses
8 split jerks with bar

Weightlifting

Every two minutes, for 20 minutes (10 sets):

Power Clean & Jerk + Squat Clean & Jerk  (1)

Build to today’s heavy.

65
75
85
95
100
105
105
110
110
110#

Coaching cue - Butt back when catching clean in front rack.  Butt back when dipping for split jerk.


Grace

For Time: 

30 Clean and Jerks, 135# / 95#

Last time we did Grace was January 28, 2019 and I finished in 5:00 using an 85# barbell.  After talking to Greg, I opted to increase the weight to 95# and see how things played out.  I felt solid during the movement, but it was definitely slower.  I did singles the whole way and finished in 5:41.

DB OH Walking Lunges

4x25' with a 40# DB