Strength/Skill
A) Clean n Jerk Complex – 5x (1 above knee clean + 1 below knee clean + 1 Jerk)
—Use 50%, 55%, 60%, 60%, 65% by set
B) Front Squat – Work up to a 1RM, then do 3×2 @ 90%+
Endurance
Sled Drag 135/90lb – EMOM For 12 Minutes 1 length of parking lot.
Conditioning
For Time
15 Power Cleans 225/145lb
Row 1K
15 Power Cleans 225/145lb
WOD Notes: Power clean weight is 76% of 1RM. If you don’t want to focus on squatting heavy, do the “Endurance'” work after the clean n jerk skill session.
Reminder: For the next 8 weeks, we will be maxing out our squats MWF. In addition, we will be doing the Olympic Lifts (snatch/clean n jerk) on those same days at a very low percentage for technique work before we squat. This will serve as part of the warm-up as well. If you don’t want to focus on squatting during those days, you will have the option of completing the “Endurance” work, while everyone else is squatting. The great thing about CrossFit is that you can bias programming towards “strength” or “endurance”, so over these next few weeks you will have the option on MWF to either squat heavy or do extra endurance work before the WOD (which will be shorter these days). Tuesdays will be devoted to upper body pressing. Thursdays will be devoted to lower/upper body pulling.