Wednesday October 6, 2021

Peninsula CrossFit – CrossFit

Clean and Jerk Complex (6 x 6)

6 Sets:

3 Clean Lift Offs + Hang Power Cleans @ 40-50%

3 Push Jerk Balances @ 30-40%
15-30 Min RT

GOAL: Overhead + posterior chain speed and muscle activation for Grace.

Lift Off: Move with precision with hips and shoulders rising at the same rate.

Hang Power Clean: Move with extension and actively pull under the weight of the barbell.

Push Jerk Balance: Pause in the reception to reinforce a stable landing.

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#