5. April 2023
Apr
05
CrossFit – Wed, Apr 5
Warm-Up
Warm-Up
9min EMOM (Alt. 3 rounds):
Min 1 – 5 BB RDLs + 5 Strict Press
MIn 2 – 5/side Box Step ups
Min 3 – :40 Machine of choice
Min 1 – 5 BB RDLs + 5 Strict Press
MIn 2 – 5/side Box Step ups
Min 3 – :40 Machine of choice
+
(Strength Prep)
2-3 Sets:
3 Hang Power Cleans + 3 Jerks
w/ Light load focusing on technical aspects of clean and jerk
Strength / Skill
1 Power-Clean & Jerk (1 rep on the 20sec x 3 reps x 5; rest 2 min b/w sets)
1 Power-Clean plus 1 Jerk (jerk any style)
WoD
Inverse Functions (Time)
"Inverse Functions"
3-6-9-12-15 Clean and jerk 60/42,5
15-12-9-6-3 Box jump over 24/20 in
*Advanced competitors use 30/24in
3-6-9-12-15 Clean and jerk 60/42,5
15-12-9-6-3 Box jump over 24/20 in
*Advanced competitors use 30/24in
Cooldown
Cooldown
Jefferson Curls – Accumulate 10 reps slow and controlled through full ROM
Power clean and jerk; 1 rep on the 20sec x 3 reps x 5; rest 2 min b/w sets
– compare this to two weeks ago and try to increase loading across all sets