WOD: Tuesday 250506

woman barbell power clean

• Coaching Brief & Class Overview

Today’s session tackles a 1RM Power Clean + Jerk Combo with the emphasis on speed and power development and the choice to tackle either a Push Jerk or Split Jerk when moving into the overhead position. We will then move into an old classic test of grip strength and midline integrity with the workout “13.4”. This one is an escalating ladder of Clean and Jerks and Toes to Bar that packs a punch in a very short time domain of 7 minutes.

weightlifting:

Every 2 mins for 12 mins.

1 Power Clean & Jerk, pick load

@ 80%+ Building to a Max for the Day

metcon: 13.4 - CrossFit Games Open

As many reps as possible in 7 mins of:

3 Clean & Jerks, 135/95 lbs

3 Toes-to-bars

6 Clean & Jerks, 135/95 lbs

6 Toes-to-bars

9 Clean & Jerks, 135/95 lbs

9 Toes-to-bars ...

Continue adding 3 reps each round to each movement until time expires.

Accessories:

4 rounds for quality of:

15 Weighted GHD Hip Extensions, pick load

5 Dragon Flags

Side Plank, L 30 secs/R 30 secs