20190114

S/S/S:

Power Clean + Front Squat + Jerk

 3@60%

3@65%

2@70%

Sets start every 2 min

 

% Based off 10 Jan 1RM

Video courtesy of Will Flemming.  New cycle!!!!  For our Clean & Jerk variation, we will complete one power clean, then perform one front squat, and finish with one jerk (preferably split).  That completes 1 rep.  Focus on technique on this week with the lighter weights.  Hit each landing perfect, keep your back flat on the Front Squat.

WOD:

EMOM 16:

Odd – 2 Rope Climbs

Even – 4 Box Jumps (30/26)

Video courtesy of CrossFit HQ.  Quick demo on rope climbing efficiency.  The lower reps are on purpose today.  The work will be done in short bursts, but will tax.  Make the rope climbs as efficient as possible, and use violent hip extension on the higher box jumps.  Use the remaining time each minute for recovery.

 

 

Scaling Options:

Rope Climbs -> Rope Walks 3 for every 1 rope climb

Video courtesy of PeakPerformVideo.  For Rope Walks, suggest having a dumbbell in front of each foot to help keep legs straight.

 

Box height ->26/24 ->24/20

 

Cool Down:

Roll out forearms – 2 min per

 

Cobra pose – 3 min

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