Clean & Jerk - Metcon

Monday, November 11, 2019

Crossfit Golden - Lacey/Greg

1200 - 13 of us

Warm Up

Hip-Hammy Sequence
then 30 seconds of
boot strappers
banded glute bridge
banded side step
banded plank walk
air squat
shoulder swimmers - slow
jump squats
cat cow

barbell warm up
5 high pull
5 high hang power clean
5 hang power clean
5 hang power and front squat
5 full clean

5 shoulder press
5 push press
5 push herk
5 split jerk

build up to starting weight

Weightlifting

Every 2 minutes, for 16 minutes (8 sets) of:

Clean and Jerk

Start around 70% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.

I went

105
110
110
115
125
130
135
145#

coaching cue - think about fully opening hips before bending arms; bending arms eliminates all power from the hip pop

Metcon

Metcon (Time)

For time:
50 Calories of Rowing
40 Toes to Bar
30 Ground to Overhead (135/95 lbs)

Time Cap = 10:00 – please adjust loading or repetitions accordingly.

I scaled this to abmat sit-ups and an 85# barbell and did not finish in the time cap.
50 cal row - 4:00
40 abmat sit-ups - 6:00 (2:00) 20/5/5/5/5
30 GTO @ 85# - clean and push press singles - capped at 24 reps

I would have had to choose a snatch weight to finish in the time cap.