Warmup:
2 rounds:
:30 jump rope
5 Inchworm pushups
10 Spider-Man lunge
8 Single KB front squat (per side)
8 Single KB Shoulder2OH
Then…
On rig: Perform 5 reps of: scap pull ups, beat swings, kip swings, kipping knee raise, toe2bars
Barbell warmup: With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, high hang power clean, hang power clean, power clean from mid-shin, squat clean from mid-shin, strict press, push press, push jerk, split jerk
S/S/S:
3-Position Clean (High Hang, Hang, From Floor)
3@60%
3@65%
2@70%
+ 1 Jerk at the end of each set
Sets start every 3 min
% Based on 7June 1RM
Video courtesy of CrossFit Southie.
Our Clean Complex this cycle will mirror our Snatch Complex. We will hit a 3-position, starting from the high hang, then go to the hang, then to the floor. The goal is every one of those cleans are squat, but if that is a limiting factor, then stick with Power, but keep working on catching lower and lower. Make sure you finished each set with one either Push Jerk or Split Jerk.
WOD:
15 Min AMRAP:
30 Double Unders
15 Toe2Bar
10 Dual KB Hang Clean & Jerk (55/35)
Video courtesy of Rogue Fitness.
To keep moving through the WOD today, look to stay smooth through the dubs, then manageable chunks on the Toe2Bar, then look to attack the KB Clean & Jerks.
Scaling Options:
Dubs -> 60 Single Unders (ELITE: 75 Dubs)
Toe2Bar -> Alt. single leg T2B -> Kipping Knee Raise -> V-Ups
KB weight -> 35/25 -> as needed (ELITE: 70/55)
Joint Strike CrossFit 