Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Dynamics
III. Mobility
Impact/Focus: Power Clean & Jerk
5-6 Rounds, on the 2:00, athletes will work through one of the following:
A. Perform 1-3 reps of a Power or Full Clean & Jerk (whichever you will utilize in today’s metcon), climbing weight across rounds as able. If possible, perform the reps as touch and go.
B. Perform 1-3 reps of a Power or Full Clean & Jerk (whichever you will utilize in today’s metcon), staying either at your intended metcon weight or 70% or a previous 1RM.
OR
C. Establish a new 1RM.
Post scores to comments.
“Grace”
30 x Clean & Jerk (135/95lbs)
Notes:
Grace is one of the fastest CrossFit benchmark workouts.
Reduce the load as necessary, weighing proficiency with these Olympic lifts so you can perform multiple reps unbroken and complete all the reps in less than 10 minutes.
Compare to scores from 06.08.2021 linked HERE.
Post scores to comments.
(Optional, time permitting)
Rest 3-5:00, Then… Drop 10-20lbs and complete the following.
“CYOA”
50 x GHD/Abmat Sit-ups
30 x Full Clean & Jerk
50 x GHD/Abmat Sit-ups
Notes: Weight should be lighter than “Grace” to emphasize learning and movement intentions.
Post scores to comments.
