Hang Clean & Jerk - Metcon

Tuesday, February 11, 2025

Westbound CrossFit (Coach Bryn)

1200 (7 of us)

Warm Up

30/24 cal bike

12 DB good morning

12 DB snatches

MOVEMENT/MOBILITY - PVC, BB, wall

*grab PVC

5 PVC RDL to knee

5 PVC front squat to parallel

5 PVC push press

5 dip, jump, punch and land

5 dip, jump, punch and land w/ PVC

5 tall split jerk foot work

5 PVC split jerks

*grab barbell

5 hang power clean, hold in receiving

5 push jerks, hold in receiving

5 split jerks, hold in receiving

:10 pike hold w/ feet on wall + :10 wall facing hs hold

2 wall walks in as few steps as possible

PRIMER - wall, DB

3x

1 wall walk

4 DB snatches @ workout weight

STRENGTH

EMOM x 10

2 Low Hang Power Clean

2 Jerks

@ 60-70% of 1RM CJ

Clean and Jerk

1 x 4

55-55-65-65-75

75-75-75-75-75

Coaching cue - Have back knee pointed down

METCON

Health

AMRAP - 10

3 Scaled Wall Walks

12 DB Snatch (35/25#)

+

@ 13:00

30/20 Cal Bike

I was moving well, but this got rough quick.  I scaled the wall walks to move from in front of a line to behind then line in two steps.  I scaled to a 25 pound dumbbell.  I managed 4 Rounds + 3 Reps.

I scaled to 20 calorie bike and finished in 1:17