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.

 

OLYMPIC LIFTING

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

1 Power Clean

1 Hang Power Clean

1 Front Squat

1 Split Jerk

THEN

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***

https://www.catalystathletics.com/exercise/98/Clean-Pull/

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