Wednesday 2/1/17


Clean & Jerk Technique / Warm-Up

2-3 Rounds for each Primer: First round as a group with empty barbell, then 1-2 rounds on own with very light weight

Clean Primer:
Muscle Clean x 3
Power Clean x 3
Hang Squat Clean x 3
Squat Clean from floor (below knee) x 3

Review Footwork – Push Jerk & Split Jerk

Jerk Primer:
Push Jerk x 2
Jerk Balance x 2
Pause (in dip) Split Jerk x 2
Split Jerk x 2


Push Jerk + Split Jerk

EMOM 7′ – from the floor (Power Clean), all sets at 70-75% or moderate weight. Goals are perfect positioning and speed under the bar


Two heats just as in Open WOD format

“CrossFit Games Open 11.3”

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#

NOTE: There was no scaled division in 2011, but here are our suggested scaling weights for today — choose one: 125/8595/65, 55-65/35-45

Categories: WOD

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