Thursday, August 29, 2019

Clean & Jerk - Grace

Thursday, August 29, 2019

Crossfit Golden - Lacey

1200 - 10 of us

Warm Up

10 min amrap of
10 air squat
10 reverse pass through
10 forward pass through
10 strict press
10 quarter squat jump
10 sotts press

Clean warm up

3 clean deadlift
3 high pull
3 hang power
3 power clean

Jerk warm up

10 footwork drills
5 split stance press
8 split jerk

Weightlifting

Every two minutes, for 16 minutes (8 sets):
Power Clean + Jerk (1)
Build to today’s heavy.

85
95
105
115
120
125
130
130#

coaching cue - less dip before drive into jerk

Grace

For Time: 

30 Clean and Jerks, 135# / 95#

I scaled this to 95# and finished in 5:22.  I did all singles and felt really smooth and maintained good form on all of the reps.  I got though 7 in the first minute and then my pace slowed a little bit, but not horribly so.  This is a 19 second improvement over the last time I did Grace with the same weight in April.

Kip Swing

Finished with some technique work.

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