Workout of the Day for Saturday 7/1/2017

Spark CrossFit – CrossFit

 

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“It’s better to be a lion for a day than a sheep all your life.” – Elizabeth Kenny

Warm Up and Skill

Warm-up (No Measure)

(0:00-12:00)

2) 2 Rounds

20 Mountain Climbers

10 Samson Stretch

50 Foot Wheel Barrow or Bear Crawl

20 Mountain Climbers, feet to outside of hands

10 Good Mornings

SKILL AND INSTRUCTION (12:00-18:00)

1) Clean and Jerk Progression

*5 reps at each piece of the progression

TRANSITION AND BUILD UP (18:00-30:00)

We want plenty of time to build and practice efficiency of barbell cycling today. Do 4-6 sets of 3 Touch and Go Power Clean and Jerks increasing load each round. The last 2-3 sets of these warm-up sets should be above the intended work weight for the day.

Workout

Metcon (Time)

Partner Workout

With a partner, complete the following for time:

Partner 1: 10 Clean & jerks

Partner 2: 10 Clean & jerks

Partner 1: 9 Clean & jerks

Partner 2: 9 Clean & jerks

Partner 1: 8 Clean & jerks

Partner 2: 8 Clean & jerks

Partner 1: 7 Clean & jerks

Partner 2: 7 Clean & jerks

Partner 1: 2 Clean & jerks

Partner 2: 2 Clean & jerks

Partner 1: 1 Clean & jerk

Partner 2: 1 Clean & jerk

*5 Synchronized burpees at the start and before moving on to the next number of reps. EX: Partner A does 10 CnJ, then partner B does 10 CnJ, then the team does 5 sync’d burpees before going to 9 and 9

Loading

Advanced (RX+) @165/110

RX @135/95

Scaled/Novice @ 95/65
*This workout should be scaled so that the 10, 9, and 8 rep rounds are able to be completed consecutively touch and go.

INTENDED STIMULUS

Single modality moderate loaded barbell conditioning. Focus on speed and efficiency of cycling reps together.

Cool Down

Cool Down (No Measure)

Coaches Choice!

By | 2017-06-28T20:30:54+00:00 June 30th, 2017|CrossFit|0 Comments