Clean & Jerk - Metcon

Tuesday, February 25, 2020

Crossfit Golden - Lacey/Janet

1200 - 14 of us

Warm Up

hip CARs (Controlled Articular Rotation)
shoulder CARs

2 rounds of
10 pass throughs
10 around the worlds
10 kang squats
10 pvc thrusters

with barbell
press from split jerk
tall jerk
tall clean

Weightlifting

Every 2 minutes, for 20 minutes (10 sets):
Clean and Jerk (1 rep)
Build over the course of the 12 sets to today’s heavy.

I went
85-95-105-115-125
135-145-155-160-160#

At around 125 it started to get ugly.  I was power cleaning and then dropping into a squat.  At 145#, I started pressing out my jerk.

Coaching cues

• On dip-drive make sure legs extend and then arms (I was pushing early and throwing the bar out front)
• Lock out arms on split jerk (I was pressing out)

Metcon

Metcon (4 Rounds for time)

Every 4 minutes, for 16 minutes (4 sets) for times:
500 Meter Row
5 Power Cleans (185/135 lbs)

I scaled this to 125# and that was a good weight for me today.
R1 - 3:07
R2 - 3:10
R3 - 3:13
R4 - 3:22

My row slowed from a 2:15 pace to a 2:25 pace over the four sets.  I was pretty consistent on the cleans with a good stable back position.  I noticed my elbows were slow and was trying to focus on them.