10/5/15 – Power Clean + Split Jerk Progression

CrossFit Performance

STRENGTH

A. Power Clean + Split Jerk, 7×1.1, rest :30/2:00

or

B. Power Clean + Pause Split Jerk, 5×3, rest 2:00

Your goal should be to use the same load as last week, but now we are hitting it twice (as singles) in our cluster sets. If you missed last week, please use a moderate load or if are new to this progression, please follow “B” to establish a solid movement pattern.

METCON

50 Cal AD/Row

30 Burpees

300 Double Unders/Singles

Attack this at the highest sustainable output possible. Do not dip into anaerobic/lactate. This piece is aimed at your aerobic system with a significant skill portion via the double unders. This is not the time to “work” on your double unders. If you cannot complete 20 unbroken DU’s, perform singles and practice during another time.

CrossFit Fundamentals

SKILL

A. Squat Therapy

B. Back Squat @22×1, 3×8, rest :60

METCON

For Time

800m Run

50 Squats

40 Abmat Situps

30 HR Pushups

20 Box Jumps (24/20)

10 Burpees

Strength Class

A. Power Clean + Hang Power Clean + Jerk – heavy single in 10 minutes

B. EMOM x5

Power Clean + Hang Power Clean + Jerk, @85% of A

C. Back Squat + Jerk Dip (3 sec pause) 1 and 1/4. Triple

D1. Push Press.Push Jerk, 5×2.2, rest :90

D2. Hip Openers @31×3, 5×10, rest :90