Warmup:
200M jog
10 Spider-Man Lunge w/twist
10 Kickers per leg
10 Bow to bends
8 Dual DB deadlifts
6 DB hang power cleans
6 DB thrusters
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, front squats, high hang squat clean, squat clean from knee, squat clean from mid shin, press, push press, push jerk
S/S/S:
3 Position Clean (Floor/Hang/High Hang) + Jerk
With a running clock:
From 0:00-5:00, do 2@60%
From 5:00-10:00, do 2@65%
From 10:00-15:00, do 1@70%
%s Based on 20Mar 1RM
Video courtesy of Catalyst Athletics.
Our new Strength Cycle begins with our new Clean and Jerk Complex. We will do a three-position Clean complex before finishing each set with one Jerk (preferably split). In the past, our three-position would start at the high hang, go to the hang, and finish on the floor. This time, we want our first clean to come from the floor, then, keep hold of the bar and do the second clean from the hang, and hit the last of three cleans at the high hang The point of doing them in this order is to force us to use more and more hip explosion as we go along. We will also build up some good grip strength.
WOD:
4 Rounds:
50′ Dual DB Front Rack walking Lunge
15 Dual DB Shoulder to OH
50′ Dual DB Farmer Carry Walking Lunge
15 Dual DB Deadlifts
DB Weight – 50/35
Time Cap: 20 Min
Videos courtesy of CrossFit HQ, and CrossFit Townsville, respectively.
Lots and lots of lunging today!!! Make your focus during these lunges to keep your core tight so you don’t bend forward. On the DB deadlifts, only one head of each DB needs to touch the floor.
Scaling Options:
DB weight -> 35/25 -> as needed (ELITE: 70/50)
Joint Strike CrossFit 