fitnessforeverbox

How is everyone doing in the Fitness Forever Challenge? Reach out to ryan@pioneervalleycrossfit.com if you need support! We can help!

 

 

 

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

1. Technique Review: the Push Jerk and Split Jerk (10 min)

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

3. Clean and Jerk

  • 4x3+2

(sequence=cl, cl, cl, j, j) LIII: 72-75-78-80% of 1RM clean and jerk LII: goal is same weight as last week’s power clean+front squat. If you were not here last week work to a moderate set of 3+2 and hold for 4 sets.The goal is good technique. Scale to power clean+ front squat as need or just power clean if you can not front squat. LI: practice the positions of the power clean with light weight.

(20 min)

4. ”Elizabeth” 21-15-9 reps for time of:

  • Cleans 135/95lbs
  • Ring dips

(9 min cut-off)

Level III: Do 12-9-6 ring muscle ups instead of dips Level II: as rx’d or AMRAP 2 cleans. If you get to 21 before time is up, move on to… AMRAP 2 ring dips. If you get to 21 before time is up, move on to… AMRAP 1:30 cleans. If you get to 15 before time is up, move on to… AMRAP 1:30 ring dips. If you get to 15 before time is up, move on to… AMRAP 1 cleans. If you get to 9 before time is up, move on to… AMRAP 1 ring dips. If you get to 9 before time is up, you’re done! “Elizabeth” calls for full cleans. If your cleans are still developing, use muscle- or power cleans with a front squat. For load, use 60% of your heavy clean. Record time to completion, or total cleans/total dips.

Level I: 3 x 5 cleans, 3x 5 dips, 2 x 5 clean, 2 x 5 dips, 1 x 3 clean, 1 x 2 cleans, 1 x 5 dips. Rest 30-60s between sets. Have fun!