CrossFit – Tue, Jan 24

Weightlifting
Clean Barbell Prep
Barbell Prep –
Burgener Warm Up Clean
3-5 reps at each position

Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle Clean – "STRONG TURNOVER"
Tall Power Clean – "PULL UNDER", 2", 4", 6"
Tall Clean – "PULL UNDER"

Front Squat Skill Transfer Exercises
3-5 reps of each movement

No Hands (aka Zombie) front Squat
Front Squat
Pause Front Squat (2 Seconds)
One and a quarter front squat
In the hole front squat
Tempo Descent Front squat (10 second descent, no pause, fast up)

3x High Hang Clean + 3x Hang Clean + 3x Clean

Hang Clean & Jerk (1+1 x 2)
Perform the prescribed number of Hang Cleans) (squat) followed by prescribed number of Jerk(s)

5x 1 Hang Squat Clean + 1 Push Jerk @6/10 RPE
4x 1 Hang Squat Clean + 1 Push Jerk @7/10 RPE
3x 1 Hang Squat Clean + 1 Push Jerk @8/10 RPE
2x 1 Hang Squat Clean + 1 Push Jerk @9/10 RPE
Rest as needed in between sets.
 

Ex: of 5 x [1+1]1 Hang Squat Clean + 1 Push Jerk + 1 Hang Squat Clean + 1 Push Jerk + 1 Hang Squat Clean + 1 Push Jerk + 1 Hang Squat Clean + 1 Push Jerk + 1 Hang Squat Clean + 1 Push Jerk

Pre-MetCon Warm-up

2 Sets
1:00 Cardio
10 Single Arm Press R/L (Light-Moderate)
:30 Handstand Hold
10 Single Arm High Pull R/L (Light-Moderate)
20 Step Back Lunge
-Then-
Warm Up to workout weights.

1 set (at workout pace):
3 dbl DBShoulder to overhead
10’ Handstand Walk
3 dbl DB Power Cleans
4 Front Rack

Metcon
Shake my Nerves (Time)

35 dbl DBShoulder to overhead (50’s/35’s)
50’ Handstand Walk
35dbl DBPower Cleans (50’s/35′)
20dbl DBFront Rack Lunge (50/35)
-rest 4 min-
30Shoulder to overhead (50/35)
50’ Handstand Walk
30 Dbl DBPower Cleans
30Front Rack Walking Lunge (50/35)

Post Workout Mobility

1 minute Lacrosse Ball Trap Smash (each side)
1 minute Elbow to Floor Stretch (each side)
1 minute Frog Stretch

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