180505

CrossFit Class 8 am
“Rack ‘Em”
For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats(155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats
10 Clusters (155/105)

Olympic Lifting 9 am

Split Jerk Strict Press
5 x 3 Start w/ empty bar and build to moderate weight
Keeping weight evenly balanced, toes pointing forward.

Jerk Balance
5 x 3 start w/empty bar build to moderate weight
Front shin perpendicular to the floor, drive beneath the bar

3 Position power clean & Jerk
NO DROPPING BAR
1 Hang Power Clean (mid-thigh)
1 Hang Power Clean (knee-level)
1 Power Clean (from the floor)
Finish with a single Split Jerk
Technique and speed is far more important than loading today.

Set #1 – 2 Complexes @ 50% of 1RM CJ
Set #2 – 1 Complex @ 55%
Set #3 – 1 Complex @ 60%
Set #4 – 1 Complex @ 65%
Set #5 – 1 Complex @ 70%
Set 6 – 8 go by feel