Thursday, March 23, 2023

Clean & Jerk Complex - Metcon

Thursday, March 23, 2023

Garage Gym


Warm Up

Reverse Hyper 3x12x90#
Crossover Symmetry
Hip Hammy Flow
PVC Pass Through

Weightlifting: Clean and Jerk Complex

Every 3:00 for 15:00
1 Power Clean
2 Hang Squat Cleans
3 Split Jerks

I worked with 65-75-85-95-105 and felt smooth and confident.  Could have started at 85 and done three sets at 105#

“Mt Juliet”

For Time:
10 Squat Cleans
10 Shoulder to Overhead
8 Squat Cleans
8 Shoulder to Overhead
6 Squat Cleans
6 Shoulder to Overhead
4 Squat Cleans
4 Shoulder to Overhead
2 Squat Cleans
2 Shoulder to Overhead
Load: 135/95lb (61/43kg)

This was as tough as expected.  I scaled to 75# and was still knocked on my ass with long breaks between movements.  I finished in 9:53 and felt really good about the effort.


Reverse Hyper 3x10x90#

Programming from Vintage CrossFit.

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