Power Clean and Jerk

Posted: 21st May 2014 by jruffing27 in Uncategorized
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Main – CrossFit

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Burgener Clean Warm-Up (No Measure)

1. Down and Finish- Speed through the middle
2. Elbows High and Outside- Keep the Bar Close
3. Muscle Clean- Turnover
4. Front Squat Lands- 2″, 4″, 6″ – Footwork
5. Front Squat Drop- Bottom Out, Footwork
6. Hang Squat Clean

Press Progression Warm-Up (No Measure)

1. Shoulder Press- Behind Head
2. Push Press- Behind Head
3. Push Jerk- Behind Head
4. Shoulder Press- Front
5. Push Press- Front
6. Push Jerk- Front

500m Row (Time)

Max Effort 500m Row

Power Clean and Jerk (15×1 )

EMOTM for 15 min:
Perform 1 Power Clean and Jerk and 1 HSPU for depth. Increase difficulty as needed.

500m Row (Time)

Max Effort 500m Row

5- 10 Minutes Squat Hold (No Measure)

30-50 Back or Hip Extensions
30-50 L-Sit Hip Lifts
30-50 Prone Press-Ups

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