Clean & Jerk - Metcon

Monday, March 17, 2025

Westbound CrossFit (Coach Aaron)

1630 (8 of us)

WARM UP

300m run

Lateral hops over bar

Scap push-ups

Barbell technique

Hang in active hollow

Scap pull-ups

Pull-ups

STRENGTH

E:20 X 21

1 Power Clean and Jerk @ 50-60%

+

7:00 to Build to Heavy Clean and Jerk

Clean and Jerk

1 x 1

I used 65 pounds and did 19 of 21 reps.

Building to heavy, I did 115 and 135 pounds

METCON

CrossFit Performance/RX+

5 Sets

AMRAP - 2

300m Run

Max Rep Strict Pull Ups

----:60 Rest B/t----

I played with the run to make sure I would have time to do pull-ups

R1 - 200m - 3 pull-ups

R2 - 240m - 2 pull-ups

R3 - 300m - 1 pull-ups

R4 - 240m - 2 pull-ups

R5 - 240m - 2 pull-ups

I enjoyed this workout quite a bit.  The strength seemed rushed, but running and pull-ups is bread and butter CrossFit.