20 06 17 – Clean and Jerk

From the Blog

20 06 17 – Clean and Jerk

CrossFit St. Albans – CrossFit

Warm-up

Coaches Warm Up (No Measure)

Coach led warm up and pre activation

Weightlifting

Accessory work and drills (*No scoring needed*)

Accessory work and drills
Clean and Jerk technical review focusing on hitting all positions and creating a good bar path.



Jerk footwork drills and positioning



Review the Metcon Complex and run through it a few times with just a bar or light weight before you begin.

Metcon

Metcon (Weight)

15 mins – Clean and jerk complex for weight

1 deadlift

1 hang clean

1 full clean

1 front squat

2 jerks

Metcon (AMRAP – Rounds)

IF YOU WOULD RATHER JUST DO THIS FOR FITNESS…

15 min AMRAP (full rounds):

1 deadlift

1 hang clean

1 full clean

1 front squat

2 jerks

10 squat jumps (Bum to wallball)

20 wallball thrusters 9/6kg
50/30kg