Cleanly Jerked

6
Jun

Cleanly Jerked

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

1min ea:

Straight Arm Punch Jacks

Body Weight Good Mornings

Active Spiderman

Single Leg Glute Bridge, 30sec ea side

Active Samson

Inch Worm to Push-Up

Slow Burpees

Warm-up (No Measure)

Barbell Warm-up & Training:

3-5 Deadlifts

3-5 Hang to Elbows High

3-5 Muscle Clean

3-5 Hang Power Clean

3-5 Power Clean

3-5 Push Press

3-5 Push Jerk

3-5 Clean & Jerks w/ 2sec pause in clean catch and jerk catch

Metcon

Clean and Jerk (9 sets 5-5-3-3-3-1-1-1-1)

Clean & Jerk for load:

#1: 5 reps (50%)

#2: 5 reps (50%)

#3: 3 reps (70%)

#4: 3 reps (70%)

#5: 3 reps (70%)

#6: 1 rep (80%)

#7: 1 rep (90%)

#8: 1 rep (PR Attempt)

#9: 1 rep (PR Attempt)

*(% of Max Recommended, not required)

Cool Down

Metcon (No Measure)

1min ea:

Happy Baby

Figure 4 Glute Stretch, ea side

Child’s Pose