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011320

12
Jan

011320

Carson City CrossFit – CrossFit

We’ll start the day by building to a heavy single clean and jerk
This is a great opportunity to fine tune clean and jerk mechanics as we build to something heavier than we are using in the metcon today
Athletes can push jerk or split jerk, but must get the barbell to the shoulders with a power clean

The metcon is a simple and effective couplet workout of Air Squats and Power Clean & Jerks
Choose a weight on the barbell that you could cycle for upwards of 15+ reps unbroken when fresh
Within the workout, this should be a weight that you could complete as ‘touch and go’ sets, but may opt for quick singles
We expect the 3 rounds to take somewhere in the 5-10 minute range to complete”

Clean and Jerk (Heavy Single)

Movement Prep

5 Clean Deadlifts

5 Hang High Pulls

5 Hang Power Cleans

5 Push Jerks

5 Power Clean and Jerks

Metcon (Time)

3 Rounds:

50 Air Squats

10 Power Clean and Jerks (135/95)
Prep

With Workout Weight:

10 Air Squats

3 Power Clean & Jerks

5 Air Squats

Extra Credit

Back Squat Waves

Set 1: 4 Reps @ 86%

Set 2: 3 Reps @ 92%

Set 3: 1 Reps @ 98%

3 Minutes Rest

Set 4: 4 Reps @ 92%

Set 5: 3 Reps @ 98%

Set 6: 2 Reps @ 104%

3 Minutes Rest

Set 7: 4 Reps @ 98%

Set 8: 3 Reps @ 104%

Set 9: 2 Reps @ 110%

Percentages Based Off 5RM Back Squat

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