For the next 4 weeks, order the strength work will be:
Monday – 5 sets of 2 Hang Clean, diagnosis 1 Split Jerk, 3 sets of 3 Clean Pulls
Wednesday – 4 sets of 2 Snatch Balance, 5 sets of 3 Front Squat
Friday – 5 sets of 1 Power Snatch, 1 Hang Squat Snatch, 4 sets of 2 Back Squat with a 3 second pause at the bottom.
Tuesday’s Benchmark is a classic CrossFit couplet – “Diane” – 21-15-9 of Deadlift 225/155, Handstand Pushups. In the coming weeks we will re-test The Chief, Filthy 50 and DT.
Couple of more highlights for the week – Season 3 of Orange is the New Black drops on Netflix Friday and the Swim WOD is Saturday.
Workout of the Day
Week 1 of 4
5 sets of 2 Hang Clean, 1 Split Jerk
Target weight is 70% of 1RM Clean and Jerk
Take 10 minute to get warm, then work 5 heavy sets of this complex. Hang position is your call – anywhere from mid thigh, Position 2, or below the knee
3 sets of 3 Clean Pulls
Target weight is 85% of 1RM Clean and Jerk
Once you have completed the Clean/Split Jerk complex, you should be warm. Review the video – there should little to no elbow bend and no hitching of the chest towards the bar. Think of this as a deadlift into extension. Ideally, you will hold the bar for all 3 pulls, but that is not required. If you need to drop and pull, that is acceptable.
Chest to Bar Pullup
Burpee Box Jump 24/20
10 minute cap