Perhaps everyone’s favorite day of the week? No, not friday but any day we do power cleans? Many gyms across the world get the largest turn out when power cleans are in the programming somewhere, it’s fact. In all seriousness though we prime the body with working supersets of a vertical jerk and horizontal pull. Be sure to work hard all 5 sets, not simply build to a “heavy set”. Then “Double Grace”, a benchmark workout with a spin from the 2014 CrossFit Games. The scaling today should be to something that is a light load. Better to move fast and too light than too heavy and too slow. It is totally viable for athletes to choose to execute 60 smooth singles and end up with better times than athletes who link together small sets and stand around too between sets and the ladder half of the workout, choose wisely.
7:00 AMRAP
15 Jumping Jack
20 Shoulder tap (top of push up)
5 Hip down push up
10 Empty barbell deadlift
10 Empty barbell strict press
10 Lateral barbell jump over (over and back is 1)
_______
Push jerk progression practice:
5 reps “jump and land” (hands at side)
5 reps “jump and land” (hands at shoulders)
5 reps “Jump, Press under, land”
5 reps empty barbell push jerks
1 round
________
Strength prep with coach!
Superset with Bent Row! )
2:00 rest after each superset.)
RXConditioning:
“Double Grace”
60 Clean and Jerk for time.
135/95lb.
7:00 Time Cap
Intermediate:
“Double Grace”
60 Clean and Jerk for time.
95/65lb.
7:00 Time Cap
Baseline:
“Double Grace”
60 Clean and Jerk for time.
65/45lb.
7:00 Time Cap
