Tuesday, January 10, 2023

Clean & Jerk - Metcon

Tuesday, January 10, 2023

Garage Gym

1200

Warm Up

Foam Roll
Hip Hammy
PVC pass throughs

Barbell Primer

3 Clean Dip Shrug
3 Clean Dip Shrug High Pull
3 High Hang Muscle Clean and Press
3 Push Jerk
3 Hang Power Clean
3 Low Hang Power Clean and Push Jerk

Weightlifting

Power Clean + Push Jerk
12:00 EMOM
Min 1-2
2 reps @ 65%
Min 3-4
2 reps @ 70%
Min 5-6
1 rep @ 75%
Min 7-8
1 rep @ 80%
Min 9-12
1 rep @ 85-90%

I used 135 as an estimated 1RM and used 85-95-105-115-125# for the power cleans and push jerks

“Heat”

8:00 AMRAP
3-6-9-12-15…
Burpee Box Jump Overs 24/20”
After Each Set
*3 Power Clean and Push Jerk 155/105#

I scaled to BBJ to a 20" box and 95# for the Power Clean and Push Jerk.

I finished the round of 9 and then completed 6 of the next 12 Box Jump Overs.

It felt good to move with intensity as that has certainly been lacking in my training.  Programming was from Vintage CrossFit.  About 40 minutes total workout.

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