Here's Haley! Newly wed and newly CrossFit Level 1 certified!

Here's Haley! Newly wed and newly CrossFit Level 1 certified!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work. 

1. Technique Review: The Clean and Jerk (10 min)

2. Warm-up F: three rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10min)

3. Clean and Jerk:
2 x 3+1 @70%
2 x 3+1 @75%

Warm-up to 70% as needed. Sequence= Clean, Clean, Clean, Jerk. Power Clean +Front Squat as appropriate. Or power clean if you lack a proper front rack position. (20 min)

4. 💫“Elie”💫
For time:
21-15-9
Squat Clean
Shoulder to Overhead


LIII: 135/93
LII: 95/63 or scale weight as appropriate. 
AMRAP 2:30 cleans. If you get to 21 before time is up, move on to… AMRAP 2:30 Shoulder to overhead. If you get to 21 before time is up, move on to… AMRAP 1:45 cleans. If you get to 15 before time is up, move on to… AMRAP 1:45 shoulder to Overhead. If you get to 15 before time is up, move on to… AMRAP 1:15 cleans. If you get to 9 before time is up, move on to… AMRAP 1:15 Shoulder to overhead. If you get to 9 before time is up, you’re done! Power clean + Front Squat as needed. If you are unable to Front Squat then Power Clean only.
LI: 12-9-6
Muscle Clean +Front Squat
Push Press

Have fun!
 

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