Power Clean and Jerk - Metcon

Wednesday, April 10, 2019

CrossFit Golden - Lacey/Greg

12:00 PM ~12 of us

Warm Up

1 min on back with KB for stability scorpion oblique stretch
1 min ankle mobility
1 min front rack stretch

3 round of

5 air squat
5 pass through
5 strict press pvc
5 front squat pvc
5 sotts press pvc

Sotts Press = Sots Press - Named for Viktor Sots, a Soviet weightlifter from the early 1980's, is a press to overhead from the clean receiving position (i.e. the bottom of a front squat).  It has come to mean any press to overhead from the squat position, behind the neck, etc.

with barbell
2 clean deadlift
2 hang power clean
2 full power clean
3 sotts press (with pvc)

split jerk
10 foot drills
4 split jerk press
8 split jerk

Power Clean and Split Jerk

Every 2 minutes, for 14 minutes (7 sets):
Power Clean + Jerk  (2)
Build over the sets to establish a 2-RM power clean & jerk.

65#
40kg
50
55
60
60
65kg (144#) PR!!

Metcon

Complete as many rounds and reps as possible in 9 minutes of:

3 Burpees Over the Barbell (lateral)
3 Ground to Overhead (155/105 lbs)
6 Burpees Over the Barbell
6 Ground to Overhead
9 Burpees Over the Barbell
9 Ground to Overhead
12 Burpees Over the Barbell
12 Ground to Overhead
and so on….

I scaled this to step over the bars and a 40kg barbell (88#).  I got through the round of 9, finished 12 burpees and 4 ground to overhead (power clean and push press).

Reverse Hyper
2x8x90#

DB Overhead Walking Lunges
4 x 25' x 20# DB