Clean & Jerk 1RM

By October 28, 2019 Uncategorized

CrossFit Bondi – BONDI BARBELL CLUB

Weightlifting

Good Morings

Complex * 3

5 Good Mornings + 3 Behind Neck Strict Press

Clean Complex

Complex * 3

1 Power Clean + 1 Front Squat + Push Jerk + 1 Split Jerk

Squat Clean

8 Min EMOM

Odd: 2 Hang Squat Clean + Jerk

Even: 3 TnG Squat Cleans

Strength Work

1 RM Clean & Jerk

Spend 8 min to achieve 1 RM

Follow a scheme like

1 Rep @ 90%

1 Rep @ 95%

Then set a new PR

(If you mis re-attempt if you hit it add some more weight).

Do not re-establish your PR as you want a new PR

Metcon

Metcon (No Measure)

5 Min EMOM

7 Thrusters (75/55 lb)

7 Air Squats

7 Hang Power Cleans

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