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Monday September 17th

16
Sep

Monday September 17th

Weightlifting Day
The clean and jerk
Everyone go through the warm up together. After that. You have the entire class to work on a 3 rep max. Newer athletes take this time to drill technique. DONT FORGET YOUR 5 sets of 7 front squats at the end of class, start those by :45 after.
Warm up Emom with an empty bar
0-2 Minutes 8 Power Position Power Cleans
2-4 Minutes 8 hang position Power Cleans
4-6 Minutes 5 hang position power cleans + Front squat
6-8 Minutes 5 Hang position full cleans
8-10 5 From the shin full cleans
10-12 Minutes 10 Split Jerk (the jerk is actually more complicated than the clean and we will spend time with you on this during the rest of the class)

Clean and jerk 3-3-3-3-3 reps

Scroll for scaling options.


Related:
CrossFit WOD 180311 Tips With Jason Ackerman
Chad Vaughn, 315-lb. Clean and Jerk


Scaling
Few athletes will need to scale this lifting day. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movements. Both the clean and the jerk are technical lifts that should be practiced in the warm-up.

Strength 2- 5 sets of 7 fronts squats- find your heaviest 7 on the final set.

Extra conditioning piece if you want it
3 Rounds
1 sled push
10 Burpees
15 Sit ups.

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