Shackle Island CrossFit – CrossFit

Metcon (No Measure)

Clean and Jerk Primer

3 sets of:

3 tall jerks + 3 tall cleans

then

3 Jerk balance + 3 high hang squat cleans
Do not exceed 40% of your estimated

1 RM C&J on these! You can start with an empty barbell and then add a little weight.

Metcon (Weight)

CLEAN AND JERK

Warming Sets

OTM x 7 – 1 Clean and Jerk

Set #1 (On the 0:00) – 1 Rep @ 50% of current/estimated 1RM CJ

Set #2 (On the 1:00) – 1 Rep @ 55%

Set #3 (On the 2:00) – 1 Rep @ 60%

Set #4 (On the 3:00) – 1 Rep @ 65%

Set #5 (On the 4:00) – 1 Rep @ 70%

Set #6 (On the 5:00) – 1 Rep @ 75%

Set #7 (On the 6:00) – 1 Rep @ 80%

Squat clean

Every 2 minutes for 7 rounds (14 mins):

0:00 1 Repetition @ 85%

2:00 1 Repetition @ 90%

4:00 Attempt

6:00 Attempt

8:00 Attempt

10:00 Attempt

12:00 Attempt

Front Squat (1-1-1-1-1)

10 minues to build a heavy rep for the day!

Metcon (Time)

2 Rounds of:

75 Double-Unders

35 Air Squats

15 Power Cleans (135/95)