Happy birthday, Jones Manseau! Three years old today.
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Take 20 minutes to work up to a 1RM C&J. Not necessarily a PR, just the heaviest weight you can move today.
Competitors: squat clean and split jerk. CrossFitters: power clean and push jerk. Novices will practice the muscle clean and strict press.
Today we are beginning an experiment in CrossFit pedagogy. We are organizing various movements into hierarchies of complexity. Mastery of one level must be demonstrated before our trainees will be introduced to the next. Even if trainees have been exposed to a given exercise before (e.g, the squat clean), they'll be held to the level below (e.g., the power clean) until they've demonstrated not just competence, but excellence, in form and execution. It may seem a little draconian, but we believe this will actually accelerate everyone's development.
Muscle clean-->power clean-->squat clean Press-->push press-->push jerk-->split jerk.
2. Technique review: the hang muscle clean and the hang power clean.
Competitors: Five rounds for time of 12 deadlifts, 9 hang power cleans, 6 push jerks @ 155/108lbs. Cut-off is 9:00. CrossFitters: AMRAP in 9 minutes 12 deadlifts, 9 hang power cleans, 6 push jerks @ 60% of your 1RM. If you finish five rounds, record your time. If not, record rounds + reps. Novices: "DT Barbell Complex"--6 deadlifts, 5 hang muscle cleans, 4 presses. Rest one minute, then add weight and repeat for a total of five rounds.
With time remaining, MOBILIZE. Have fun!