6/9/2015 EMOM then 1rm Clean and Jerk

Posted on Jun 9, 2015 in GRIT by crossfitgrit Comments Off on 6/9/2015 EMOM then 1rm Clean and Jerk

Fitness

A. 2 EMOM for 4 cycles of

1st…5 Pullups + 5 Burpee to plate touch

**add 1 rep each rd (5/6/7/8)

2nd…250m Row

B. Quickly build to a 1RM Clean and Jerk

Competition

1a. Clean & Jerk Complex
Halted Clean DL + Power Position Clean + Split Jerk
**3 second pause at the knee, fully extend, power position clean and split jerk
**Work to a heavy single, only 3 misses total at any weight.
-Then-
1b.  3×1 @ 90% of today’s max (full C&J)

2. Front Squat

5×6 @ 70%

3. AMRAP 8 ladder

2-4-6-8…

Burpee 6″

C2B Pull up

**EMOM 

6 DL 225/155
**begin DL after the first min.

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