Great 10k on Saturday. Our members are so fit. Great job to all that ran.
New PortCast dropping soon. Keep a lookout for it.
Warm-up
Spend 2 minutes in Z1
Then, 3 rounds for quality – 10/8/6
Deadlifts to high hang cleans to hang cleans
Front squats
Strict press to push press to split jerks
Mobility
Group mobilty to prep for the strength
Strength
Clean and jerk – build to a heavy single
*use the past few weeks of progressions to find a new 1RM
We have worked on all the positions of the clean. We have worked on the important aspects of the jerk. Time to put it all together. You will have plenty of time. So be smart, have a plan, and build up to a heavy single.
WOD
“Grace”
30 clean and jerks (135/95#)(95/65#)
Benchmark workout from CrossFit corporate. Efficiency in the movement will help you not only stay safe but move better. Spending less energy per rep adds up and keeps you on the bar for longer. Do not let bad form sneak into these lifts as you get tired. But it is a tricky balance between resting just enough and resting too much. This workout should be fast and that should be kept in mind when choosing a weight.
Accessory Work
Banded ab pull-downs – accumulate 50 straight up and down and 50 side to side
Seated banded rows – accumulate 60
