Peninsula CrossFit – CrossFit
Clean and Jerk
15-30 Min RT
GOAL: Priming near max effort C&J
Work up to a heavy single rep (90%) using the following progression:
Clean + Jerk
3 + 2 @30-50%
2 + 2 @60%
2 + 1 @70%
1 @80%
1 @90%
-Rest 2 to 3 mins between sets.
-Do not attempt or reach your 1RM today!
-Perform 3 high box jumps between each effort to keep your explosiveness primed.
Metcon (AMRAP – Rounds and Reps)
AMRAP 18 Mins:
Run 400 meters
20 situps
15 OH squats @95/65#
30-55 Min RT
GOAL: Conditioning and core stability
– OH squat weight should be such that you can perform the reps in 1-2 sets.
-Use the situps as your recovery, the run and the OH squats are the focus of this metcon.