KB Clean and Jerk/Pistols

Posted: 24th February 2014 by jruffing27 in Uncategorized
Comments Off on KB Clean and Jerk/Pistols

Main – CrossFit

***Wear long socks for Rope Climb!!!

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Warm-up

Warm-up (No Measure)

Bear Warm Up
2 Rounds
10 PVC Power Clean
10 PVC Front Squats
10 PVC Push Press
10 PVC Back Squats
10 PVC Back Push Press

Weightlifting

Bear Complex (1,1,1,1,1)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
EMOTM for 20 min:
-1-2 Rope Climbs on the Odd minutes
-Perform one set of the Bear Complex on the Even Minutes:

Bear Complex:
Without stopping or dropping the bar, complete the following sequence, one time:

Power Clean;
Front Squat;
Push Press (have bar land behind head, in rear-rack position);
Back Squat;
Push-Press (have bar land on chest, in front-rack position).

*Add weight each set as needed.

Metcon

Metcon (Time)

21-15-9
Alt. KB Clean and Jerk 53/35
Air Squats

Rx+
21-15-9
Double KB Clean and Jerk 53/35
Pistol Squats

*If you can not do KB Clean and Jerk sub barbell Clean and Jerk 95/65

Buy-Out

Warm-up (No Measure)

Accumulate 2 min each leg:
-Couch Stretch
-Band Hamstring Stretch

Then:
-25-50 Band Good Mornings
-25-50 Hip Extensions

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