CrossFit – Sat, Mar 4

Crossfit Chilliwack – CrossFit

Warm up

2 rounds:

30 plate jumps

10 alternating spiderman stretches

20 lateral plate jumps

10 plate deadlifts

10 plate presses

Extended Warm-up

3 sets:

:30: hollow hold

:30 plank hold

Skill Review

CLEAN AND JERK REVIEW | 6:00

Use an empty bar or PVC.

Review setup: shoulders slightly in front of the bar, heels down, and a visible lumbar arch.

MOVEMENT FOCUS

Hang power clean Full hip extension before arms pull

Power clean Slow pull until the bar is above the knees

Jerk Pause with the bar at the hip before the next rep

Cycling Quickly bring the bar back to the hip, pausing, and then starting the next rep

Clean and Jerk (On a 6:00 clock:
Establish a heavy clean and jerk single
)

Workout Prep

2 rounds:

Partner 1: 5 unbroken clean and jerks (increase weight each set)

Partner 2: 5 unbroken clean and jerks (increase weight each set)

Together: 4 box jump-overs

Together: 3 synchronized sit-ups

RX (AMRAP – Reps)

AMRAP 15 with a partner:

5-10-15-20…

Clean and jerk (125/185 lb)

Synchronized sit-ups

Synchronized box jump-overs (20/24 in)

– Continue adding 5 reps to each movement at the end of the round. Partners can split up the clean and jerks as needed.

INTERMEDIATE (AMRAP – Reps)

AMRAP 15 with a partner:

5-10-15-20…

Clean and jerk (95/135 lb)

Synchronized sit-ups

Synchronized box jump-overs (20/24 in)

– Continue adding 5 reps to each movement at the end of the round. Partners can split up the clean and jerks as needed.

BEGINNER (AMRAP – Reps)

AMRAP 15 with a partner:

5-10-15-20…

Clean and jerk (55/75 lb)

Synchronized sit-ups

Synchronized box step-overs (12/20 in)

– Continue adding 5 reps to each movement at the end of the round. Partners can split up the clean and jerks as needed.

Stretch

2 sets:

:30 pigeon stretch/leg

:30 couch stretch/leg