December 4th, 2017 - Crossfitcove

December 4th, 2017

Hey athletes!  Hopefully you all had a great weekend and recovered from your shenanigans.  We will start this week off with some Olympic lifting and accessory work with the Clean & Jerk.  Please pay attention to how the program is written.  We will start off with a complex and do a little percentage work.  Then, you will have 5 single attempts to go as heavy as you would like.  HOWEVER, if you fail/miss 2 total attempts, YOU ARE DONE (for the day) with the Clean & Jerk.  That does not mean 2 attempts at a certain weight, that means 2 TOTAL attempts.  Finally, finish off with some Clean Pulls.  Please watch the video and read the description of the Clean Pull on the Catalyst Athletics website link below.



Clean & Jerk
8 min to work on the following complex:

1 Power Clean

1 Hang Power Clean

1 Front Squat

1 Split Jerk


1×2 @ 60% of 1RM

1×2 @ 65%

1×2 @ 70%

1×1 @ 75%

1×1 @ 80%

5×1 @ 80-100+%  *5 attempts, increase as you want, 2 misses and you are done*

4×3 Clean Pulls @ 90% 1RM

***Please read- Clean Pull Technique***

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