Warmup:
8:00 AMRAP:
10 Banded Good mornings
5 Back Roll 2V-Sit
5 Cobra to Down Dog
5 Cobra to Hip Snap
10 Barbell Elbow Rotations
Then…
On Rig – Perform 5 Reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups, Kipping Pull Ups.
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 – 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 28May 1RM
Video courtesy of The Strength Agenda.
Third time hitting our Clean & Jerk complex (one Squat Clean, followed by a Hang Squat Clean, and finished with a Jerk). %s will stay the same, but reps increase. Use the time per set wisely.
WOD:
21-15-9:
Deadlifts 275/185
Burpee to Kipping Pull Ups
Time cap: 12 Min
Video courtesy of OPEX Fitness.
Nice little couplet that is meat to get the heart rate up and push you to move a little heavy weight. Aim to only break up the deadlifts at the most twice each round. Stay steady on the burpee to kipping pull ups.
Scaling Options:
Bar weight -> 225/160 -> as needed
Burpee Pull Ups -> Burpee to Jumping Pull Ups* -> Burpee + Ring Row
Video courtesy of Movement Link.
Joint Strike CrossFit 