180210

CrossFit Class 8 am
AMRAP9
10 Hang Squat Snatch (75/55)
30 Double Unders
——REST 3 Min——–
EMOM12
5 Thrusters (95/’65)
5 C2B
5 Bar Facing Burpees W/ jump-up and jump back

Lifting 9 am
Skill / Technique

5 x 3 Split Jerk Strict Press (light to Moderate Load)

5 x 3 Tall Jerk (Light Load)
Speed and position is far more important than load

Clean & Jerk Warm up sets
3 Power Cleans + 3 Front Squats + 3 Split Jerks @ 40% of 1RM Clean and Jerk
2 Power Cleans + 2 Hang Squat Cleans + 2 Split Jerks @ 50%
1 Power Clean + 1 Squat Clean + 1 Split Jerk @ 60%

Working Sets
EMOM10
Set #1 (0:00) – 1 Rep @ 65% of 1RM Clean and Jerk
Set #2 (1:00) – 1 Rep @ 70%
Set #3 (2:00) – 1 Rep @ 75%
Set #4 (3:00) – 1 Rep @ 80%
Sets #5-10 (6 repetitions) – Go by feel