Clean & Jerk

Friday, June 21, 2019

Crossfit Golden - Greg/Paige

1200 - 10 of us

Warm Up

hip hammy then
30s air squat
30s banded glute bridge
30s banded side steps
30s burpees
30s shoulder swimmers
30s jump squats
then
2 minutes mobility

barbell warm up
5 shrugs
5 high pulls
5 hang power clean
--
5 strict press
5 push press
5 push jerk
5 split jerk
--
5 front squat

Weightlifting

Every 2 minutes, for 20 minutes (10 sets):
Clean and Jerk (1)
Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy.

I felt pretty good and only had one coaching cue:  softer back leg during split jerk

I went

75
85
95
105
115
125
135
145
150
155# PR!!!!

Metcon

"2008 CrossFit Games Finale"
For time:
30 Squat Clean & Jerks (155/105 lbs)

Last time we did this was February 11, 2019 and I used 75# and gave up at 25 reps completed in 8:12.

This time I used 85# and had 25 reps completed at 7:00 and all 30 reps completed at 8:42.

This was a huge improvement.  Greg suggested going 105# or Grace weight+10#, but the squat cleans scared me a bit.

Rope Climbs

Finished with 5 rope climbs
played around with with cinch position and still prefer full wrap