Warmup:
10 Box step ups
10 in-place lunges
10 DB deadlifts
5 1-arm KB press per side
5 Russian KB Swings
:30 kneeling wrist stretch
5 Box Jumps
Barbell warmup – With an empty bar and hands in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang Power Clean, Hang Power Clean, Hang Squat Clean, Squat Clean from mid-shin, Press, Push Press, Push Jerk, Split Jerk
S/S/S:
Clean + Jerk Complex (Clean + Hang Clean + Jerk
On a running clock…
0:00-5:00, do 3 sets @65%
5:00-10:00, do 2 sets @70%
10:00-15:00 do 2 set @75%
%s Based on 29May 1RM
Video courtesy of The Strength Agenda.
Third time hitting our Clean & Jerk Complex this cycle. Our %s stay the same as last time, but the number of sets increases, so use the time per round wisely. Make sure as you reset for the Hang Clean, your make sure you have a solid grip on the bar.
WOD:
3 Rounds of:
1 minute of Max reps Box Jumps (24″/20″)
1 minute of Max reps Dual DB Push Press (35/25)
1 minute of Max reps Jumping Lunges
1 minute of Max reps Am. KB Swings (55/35)
1 minute of rest
Score = total reps
Videos courtesy of Marcus Filly.
Think of this one as going Fight-Gone-Bad style, meaning there is no break from one minute to the next. That said, look to finish up your last rep around the :50 mark on each minute (except on the KB swing minute. Since you go into a minute of rest right after, go until you hear the beep).
Scaling Options:
Box height -> 20/16 -> as needed (ELITE: 30/24)
DB weight -> 25/15 -> as needed (ELITE:50/35)
KB weight -> 35/25 (ELITE: 70/55)
Joint Strike CrossFit 