Warmup:
250M Row
Spider-Man lunge 30’
Inchworm 30’
Duck walk 30’
Crab walk 30’
One-leg RDL to kick 30’
20 arm circles
20 over and backs
Barbell Warmup – With an empty barbell and hands in clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbows, hang power clean, Hang Squat Clean, Power Clean from mid shin, Squat Clean from mid shin, Push Press, Push Jerk, Split Jerk
S/S/S:
Clean + Jerk Complex (Clean + Hang Clean + Jerk)
On a running clock…
0:00 – 3:00, do 2 sets @60%
3:00 – 6:00, do 2 sets @65%
6:00 – 9:00 do 1 set @70%
%s Based on 28May 1RM
Video courtesy of The Strength Agenda.
Our Clean & Jerk complex this cycle will consist of one Squat Clean, followed by a Hang Squat Clean, and finished with a Jerk (preferably Split). Focus on getting a good drop under the bar to the bottom of a squat to catch the bar. On the jerk, load up the hips and then explode the bar up and punch as you drop under.
WOD:
EMOM 16:
MIN 1 – 15/11 Cal Row
MIN 2 – 12/9 Cal Bike
MIN 3 – 10 V-Ups then Max Forearm Plank in Remaining Time
MIN 4 – Rest
Videos courtesy of CrossFit HQ and Functional Bodybuilding, respectively.
The goal on the bike and row is to be done at roughly :45 every time.
Scaling Options:
Cals -> Cut to what you can cover in :45
V-Ups -> Alt V-Ups
Joint Strike CrossFit 