Warmup:
6:00 AMRAP:
:30 Jump rope
10 Banded Good mornings
10 Alt V-ups
10 Barbell Elbow Rotations
Then…
On Rig – Perform 5 Reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise
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 @70%
5:00 – 10:00, do 2 sets @75%
10:00 – 15:00 do 2 set @80%
%s Based on 28May 1RM
Video courtesy of The Strength Agenda.
Last time hitting our Clean & Jerk complex prior to our Oly 1RM re-test. Our %s go up, so stay on task.
WOD:
3 Rounds:
10 Deadlifts (225/155)
15 Toe2Bar
60 Double Unders
Video courtesy of Rebecca Fueslier.
The deadlifts today should be either unbroken or broken once per set. Go for manageable chunks on the Toe2Bar, and steady, consistent pace the dubs.
Scaling Options:
Bar weight -> 185/130 -> as needed (ELITE: 275/195)
T2B -> Kipping Knee Raise -> V-Ups
Dubs -> 120 Single Unders
Joint Strike CrossFit 