CrossFit – Wed, Nov 9
Warm-up
Weightlifting
Push Jerk (5 x 5 @75-80%)
TC: 15 mins
Score: Weight
Scaling Options
Beginner
@weight across
Intermediate & Perform
As Written
Metcon
Metcon (Time)
Every 2 mins x 7 sets
10 Cal Row
6 Wall Ball 30/20 lbs
2 Power Cleans 225/155lbs
KG: 14/9, 100/70 KG
TC: 14 min
Score: Slowest Interval Time
Scaling Options
Beginner
8/6 Cal Row
6 Wall Ball 16/10 lbs
2 Power Cleans @RPE 7
Intermediate
10/8 Cal Row
6 Wall Ball 20/14 lbs
2 Power Cleans @185/115lbs or 75%
Perform
Every 2 mins x 8 sets
10 Cal Row @RPE 10 + Damper 1
6 Box jumps @ max height
2 Power Cleans @Heavy + Controlled descent
Extra Accessory
Metcon (Checkmark)
Bent over Prone W
3 x 15
Rest 60-90 seconds between sets
Hold every rep for 2 seconds at the top
A. General
3 rounds
1 min Row or Bike
30 seconds
round 1: Inch worms
round 2: pvc prone press
round 3: Reverse plank
B. Specific Jerk Activation
2 sets
3 push-up to downward dog
7/7 Banded Archer rows
5 Push press
5 push jerks
Tips for jerk: https://youtu.be/wlvGp8hvO0s
C. Specific Clean Drills (metcon)
4 RDL’s
4 Muscle cleans
4 Tempo cleans
Ramp up clen weight in sets of 1
Then:
2 rnds of
5 Cal row @ sprint
3 Wall balls
1 clean